After the 3 week deload, Chris switched over to more of an advanced undulating hybrid where he is using some West Side
Barbell dynamic effort, power style training, and hypertrophy training.
Not exact matches
There is a significant difference between a sandbag and the conventional weighs though; the sandbag changes its shape during the workout, which means the
effort you are putting is
dynamic (you'll be changing the force you use during the lift), more stabilizing muscles are used to control the bag (including core muscles) and you are working on your grip at the same time because the bag is harder to hold than a dumbbell or
barbell.
Knowing this, if you can stand up with 135 pounds in under 0.5 seconds when performing
dynamic -
effort barbell squats, the weight is too light to develop max tension.
Your
dynamic -
effort barbell training is no different; you want to find your «sweet spot» with regards to your training weight.
The Westside
Barbell has adopted that concept for their
dynamic effort days.