DE Training Guidelines: Optimal Percentages

Utilizing the correct amount of weight and/or accommodating resistance is essential if you want the best results out of your Dynamic Effort Workouts. 

We understand that fine-tuning your DE workouts can be complicated. Just this week we've received three separate questions about about them, so we sat down with Tom Barry to get the final word on DE percentages. 

Here is what Tom told us:

For Powerlifting

Using the traditional approach, Bench Press is 9x3 (9 sets of 3 reps) and Squat is 10-12x2. Both utilize the same approach with loading : 50-55-60% plus 25% Accommodating Resistance for a 3-week wave. 

Using 5x5: The same 50-55-60% plus 25% Accommodating Resistance. 

For Athletes

The first option is the traditional, powerlifting approach: Bench is 9x3 and Squat is 10-12x2 with the same 3-week wave: 50-55-60% plus 25% Accommodating Resistance.

Using 5x5: The same 45-50-55% plus 25% Accommodating Resistance. 

Using Straight Weight

If you don't have access to Accommodating Resistance we recommend using 75-80-85% for your 3 week wave but you have the option of reducing each week by 5% if you're not achieving the appropriate speed. 

The #1 DE Training Mistake

The biggest mistake Tom sees after more than a decade at Westside is the temptation to sacrifice form for speed. We know you're driven for results, or you wouldn't be reading about DE training from Westside Barbell, but it's essential not to let that drive take you off course. Tom's advice is simple: "If you keep your form tight, speed will come."  

Want To Learn More?

We've just launched our Conjugate Beginners Course, designed to take you step-by-step through everything you need to know to master the Conjugate Method.