Powerlifting: The Case For Submaximal Training
Maxing out, straining under a heavy load, standing up with a weight after doubting whether you’d fail it. It’s the nature of Powerlifting- our sport is all about those gritty, gnarly third-attempt lifts on the platform. Yet, the disconnect with lifters lies in the training process to achieve those numbers. Many falsely equate the conditions of expressing strength with those that build it- when there are differences. The truth is, hitting PRs & chasing continual progress for months and years- does not occur from only performing RPE 9 singles. Instead, it lies in sub-maximal training, rep work with percentages below 90, leaving some in the tank during most sessions. The distinction is important because constant maximal effort sessions are an unsustainable and inefficient method for raw, natural athletes. If you fall into that category, seeking upward projections in your strength, read below to learn the nuances of “training sub-maximally” and how to apply this principle as an athlete.
What is sub-maximal training?
Before we delve into the applications and differences of this training style, let’s first define it.
Maximal effort training is characterized by loads at 90% or above, requiring high exertion. On an RPE scale, this would fall into that 8.5-10 range, where you are approaching failure. Making lifts at this intensity is inconsistent, and the conditions to produce them must be near-perfect: any changes in nutrition, sleep, stress levels, positioning, and mental state can make or break your rep(s). A popularized max-effort training model in the Powerlifting world is the Westside Method, where athletes attempt heavy sets of 1-3 in both lower and upper body lifts every week. Yet, often overlooked here are both the physical and physiological gear Westside athletes used (suits and steroids)- and- how programming should differ for raw and natural athletes- but more on that later.
In contrast, sub-maximal training entails working with loads that are NOT maximal- yet still heavy. These intensities typically fall within the 65-90% range- and, aside from high-volume phases, more typically 75%-90% due to specificity. RPE levels are generally around 7-8.5- with that 8ish range being a sweet spot. You’re challenging yourself, you’re training hard, but your reps are consistent and repeatable. You don’t need to psych yourself up for every training session, doubting whether you’ll make your lifts. You’re not straining under every squat, blowing blood vessels, and nose-bleeding during your deadlift sessions. There’s a high level of effort- especially on the mental execution aspect-but without that extreme physical exertion.
While the former may seem more sexy and exciting (let’s face it, it is- we love lifting heavy around here!), the latter is far more conducive to a long, successful Powerlifting career. It’s all about short-term vs. long-term gratification here, and the pros of making better progress & staying healthy outweigh the “downside” of not getting to feed your ego every training session.
2. Programming Differences for Sub-Max Training
What does training look like for max-effort vs. submaximal programming? While there are many methods and varieties between the two principles, here’s an overview of some major differences:
A) Max-effort:
often incorporates more lift variety, specifically with the Conjugate method (maxing a new variation every week)
most lifts are within the 1-3 rep range
lower volume because of the high intensities
may be cycled with a “dynamic effort”/”technique day” on non-max-effort sessions to account for high fatigue levels.
B) Sub-maximal:
more focus on building the same lifts over time, applying progressive overload consistently
more of an emphasis on technical proficiency with the “lighter” loads
higher-volume, more rep-work- sometimes doing sets of 5-8
may include different blocks of training focusing on different qualities
incorporates variety- but keeps things the same for a couple of weeks at a time
rep ranges change depending on the training phase
Essentially, sub-maximal training incorporates less variation in lifts. You choose a few to build each block, and intensities gradually increase, staying within that lower threshold. There’s also more volume involved and more of an emphasis on technique.
With a basic understanding of what this training style entails, let’s decipher its WHY:
3. The case for sub-maximal training
A) Recovery & Improved Performance
Arguably the most important reason for training sub-maximally is the lower fatigue levels & improved recovery. While training heavier could theoretically produce more strength gains (though this often doesn’t work out in practice), you reach a point where stress levels negatively impact your performance, which is counterproductive. Maximal training is incredibly taxing and can take days- even a week- to recover from, especially when done on such a consistent basis. One can argue that the body adapts, but grinding out that squat session on Monday will impact deadlifts two days after. In turn, this decreases your number of productive, quality training sessions. Your following training sessions will need to drop in intensity- down to levels that don’t produce strength gains. With this style, volume will have to be lower, too. You’re in this perpetual state of overreaching, fatiguing yourself, then attempting to recover for the following heavy session.
Maximal effort requires a lot of energy from your brain and body, and you won’t be in the perfect conditions to express that strength on any given day. Your chance of failing reps increases- which wears on you mentally- and is even more fatiguing physically.
Instead, sub-maximal training allows you to perform at loads that challenge you, adequate to stimulate strength gains, but without the cost of extreme fatigue, so you can continue performing at a relatively consistent rate. Of course, bodies fluctuate day-to-day, but you’ll notice these fluctuations are significantly less drastic when you stop trying to push 90%+ all the time. You’re far less likely to fail lifts below that range, which can also help build confidence. Your body and brain adequately recover between sessions, so you can continue challenging yourself & making improvements on the regular. In the long run, this leads to more productive training sessions, more quality work in the gym, and a stronger self-belief in your abilities.
B) Longevity & Staying Healthy
Sub-maximal training is highly beneficial for longevity. As mentioned above, max-effort lifts require specific conditions; your body must be in a prime state to lift that weight. They also demand a lot of exertion and are more stressful on the body. There’s more room for technical error & external factors to impact your execution of a max-effort lift.
We know that pain and injury are multifactorial, and many aspects can affect how your body feels. An overload of stress from multiple sources can certainly contribute. So, the chronic overload and fatigue from max-effort work can increase your chances of getting hurt. Lack of recovery over time will wear on you and potentially lead to plateaus and injury.
While strength, specifically on a neuromuscular level, may be built at those higher percentages, tendons and ligaments do better with higher-rep work. Connective tissue strength is essential for staying healthy- and developing these regions takes longer. If you’re constantly trying to push new PRs, you may attempt loads beyond your tendon and ligament capabilities. Volume work helps you build this strength and work capacity, preparing your body for heavier lifts in the future.
Increases in strength become fewer and further between once you get past the newbie stage. It requires months and years of consistent, hard work. Sub-maximal training paves an applicable path to produce those adaptations. It’s less fatiguing, there’s less room for error, and it helps you build tendon strength- plus work capacity- so that your body can prepare for those big lifts down the road.
C) Technique proficiency
Another main priority with sub-maximal training is improvements in technique. While one can argue that practicing the skill of executing max-effort lifts is necessary: it’s harder to focus on technique changes at those higher percentages. So much of your energy is consumed by standing up and grinding through the lift- one slight deviation can make or break you. Lighter loads are an opportunity for practice, to make little changes and experiment with your form, finding what helps the weight move better. With higher sets and reps, you get more chances to hone in: feeling when something is “off” and altering your execution in the following ones. Proficiency is an essential aspect of Powerlifting, especially at a higher level. Most advanced athletes’ reps look similar, repeatable, and clean-and there's a reason for it. Better technique means better efficiency, which removes the “extra work” you’ll have to do when moving the weight- allowing you to lift heavier. Dedicating time to building strength in lower percentages also helps you develop mastery, so once you do go up in weight- it feels like second nature.
4) Hypertrophy
A final primary reason for training sub-maximally is hypertrophy gains. While hard work is necessary for building muscle, a minimum amount of volume is also required- and you don’t get that when only performing heavy singles or doubles- (or at least, not in any meaningful or optimal fashion). How many Bodybuilders do you know that max out every week?
While its importance for Powerlifting is debated- the truth is, building size will help you get stronger, especially as a newer athlete. A muscle with a greater cross-sectional area has the potential to produce more force- a larger muscle is often a stronger muscle. Gaining mass can also help improve your leverages, bettering efficiency in your lifts. So, while you shouldn’t spend every block training like a Bodybuilder, building muscle & incorporating more volume here and there will support you as an athlete.
Sub-maximal training is how you do that. Training in the 4-10 rep range (usually 5-8, to be more specific) for multiple sets will often meet the volume requirements for hypertrophy work. If you’re staying in the 60-80% intensity range, you’re training hard enough, too.
Let’s face it, volume isn’t fun, but it produces the adaptations that you need *for* the fun stuff, so in the end, the juice is worth the squeeze. Get jacked, build proficiency, stay healthy, recover- and you’ll optimize the “getting stronger” part.
4. When to incorporate maximal-effort work
Now that I’ve built quite a compelling case for sub-maximal training, one could say- there’s still a place for heavier training. After all, it is the nature of our sport, right?
Absolutely. This argument is not promoting that athletes NEVER exceed 90% in their programming. That would violate the law of specificity, impacting your performance on the platform. So, when does it make sense to include higher-intensity loads?
Most notably in a peaking phase:
3-4 weeks out from a meet, the goal is to perform lifts specific to the skills expressed on the platform- hitting heavy reps with minimal volume. That’s how you a) can determine a proper plan for meet day and b) prepare your body for the conditions of competition, driving the adaptations you need to perform at your best.
During a testing period, after a couple of training blocks,
Or at the end of a block, the week before a deload-
It also makes sense to incorporate higher-intensity work.
That way, you can reveal the strength you’ve built, providing a marker for progress. On the final week of your training block, after consistent increases leading up- slightly overreaching can be useful. One can achieve greater adaptations from higher-intensity work, and you’ll get a chance to recover the following week with lower-intensity training, removing excess fatigue.
Another example is programming accommodating resistance in a strength phase, where your loads may exceed 90%, helping you develop those neuromuscular qualities.
Remember that heavy singles and doubles are for expressing strength rather than building it: so they shouldn’t make up the majority of training. My point is not to advocate for excluding them entirely- that’s also nonsensical, but to discourage you from structuring your entire program around them- embracing lower percentages the majority of the time.
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Heavy, grind-y lifts. It’s what we live for as Powerlifters. Many mistakenly believe that this is the majority of our training- and that constantly maxing out is the optimal method for building strength. Instead, training rep work in moderate ranges is better for longevity, hypertrophy, work capacity, technique proficiency, sustainability, and performance. Max-effort lifts are stressful, less conducive to improvements in technique or muscle size, hard to recover from, and can increase injury risk when overused. While they may be more enticing and flashy, in reality, we train for improvements over time rather than ego-flaunting (at least, hopefully, you do), so if that’s truly your goal, you’ll want to embrace volume. It may be brutal in the moment, but staying healthy, watching yourself progress, and PR’ing on the platform will prove worth it. Don’t avoid max-effort work entirely, but most of the time, embrace the more moderate stuff, and the gains will pay off.
