What Is Submaximal Lifting?

You probably hear it a lot from us, and maybe you still don't really know what it is. Which is why we want to break it down for everyone. We NEED to explain what submaximal lifting to us. Knowledge is power(unless you are Goku, then power is power).

What is submaximal lifting? Essentially, submaximal lifting is working with intensities below your 1 rep maximum. That's it, thanks for coming. Seriously though, with submaximal lifting the majority of the training is between 50% and 75% of your Max with a lot of daily undulating which means within a week you'll train 8-12 reps. 3-8 reps and 1-3 reps. We are training all rep ranges to maintain our fitness in each of those categories.

Working with these lower percentages allows us to accumulate volume, focus on bar speed and technique. At these lower percentages we can refine our technique and find where we are weak and what we need to focus on to improve our form.

So what is Volume and why do we need to accumulate it?

Volume is “sets x reps x load”- it is the main driving factor for not only hypertrophy (muscle building) but for strength in the long term.

For bar speed we want to talk about Compensatory Acceleration. Compensatory acceleration, the short version, is put EVERYTHING into the bar. Push 225 like you are pushing 500. Hit it as hard as you can.

The longer version, “Where an athlete deliberately tries to accelerate the bar throughout the concentric phase of the movement (the shortening of a muscle as it acts against resistive force—i.e. the upwards phase of a back squat), instead of applying less force to a lift because the load is lighter.”

This helps fire more muscles, with speed and explosiveness.

Each rep range and load you put on your body will cause a different stimulus to that muscle and allow you to perhaps gain more muscle in that fashion. The muscles that fire in a 12 rep range are going to be different than the muscles that fire in a heavy or light set.

All of that is what makes up submaximal lifting to us.


We just so happen to have our own programs that can help you in your fitness goals that we think are pretty awesome. Last time, we let you know that even our moms confirmed this with us and we are here to tell you again... THAT THEY STILL THINK THE COURSES ARE AWESOME.

There is the Advanced Fat Loss plan. Which means the goal is to make you lose the MOST amount of fat in the least amount of time. Secondly, because this is an aggressive fat loss plan, it is not easy. This plan isn't super easy but it IS super effective. This is the trade off. If you want the results you are after for summer, this is what you need to do. This program WORKS. It is specifically designed to maximize fat loss in the least amount of time. If you've jumped around different fat loss programs and never got the results you want, don't worry. We have experienced the same frustrations and promise this program is better. We've combined our 30 years collectively in the industry to make the most comprehensive, easy to use aggressive fat loss program out there. You can get that here!

12 Week Strength and Fat Loss

There's the 12 Week Strength and Fat Loss program which was designed to lock away your gains from the eternal battle of going catabolic. There's a macro calculator for guys and gals, full training program using RPE and percentages so you can auto-regulate, in-depth training videos on the big three (squat, bench, and deadlift), and a bit more. It's the program we worked the hardest on and are the most proud of. You can get that here, or by clicking the picture above.

Sheiko Intermediate Offseason

There's the 30 Week Sheiko Intermediate Offseason, If your goal is to become a better lifter, you'd be hard pressed to find a better program for intermediate lifters. Learn from the man who has accumulated more medals, accolades and champions than any other Coach in the history of powerlifting. If you want to be the best, you need to learn from the best. We are proud to be able to exclusively offer you these programs.You can get that here, or by clicking the picture above as well.