Glossary of Programming Terminology:

Descending Sets - Depending on the exercise generally do 3 sets of 8-12 reps to positive muscular failure (in other words, when you grind the final rep, stop). Limit rest to 1-2 minutes between sets. Drop ~10% of weight off the bar each set. For example: Incline Bench Press 225lbsX8, 205lbsX8-10, 185lbsX10-12.

Dynamic Effort - Move sub-maximal weight (50-65% 1RM) at maximal speed and limited rest.

Limit Set - Limit set training is intended to provide a powerbuilding/hypertrophy stimulus without wrecking your recovery for the rest of the training week.  This approach is best applied for the accumulation of training stress (i.e. volume stimulus) once a week for each foundational lift.  To perform start with 75-80% of your 1 rep max and perform 1 set of 3-6 reps, subtract 10% from the load and perform 2nd set for 6-9 reps, subtract another 10% from load and perform a 3rd set 9-12 reps. You can increase the load OR the rep count for each effort each week. Any Baker recommends keeping the load the same until you reach the maximum number of reps for each effort, then increase weight. For example:

Week 1 – Squat* 225X3, 200X6, 180X9

Week 2 – Squat* 225X5, 200X8, 180X10

Week 3 – Squat* 225X6, 200X9, 180X12

Week 4 – Squat* 230X4, 205X8, 185X10

*Rest 2-5 minutes between working sets.

Max Effort - Max Effort training is a part of the Westside Barbell Conjugate Method. A foundational lift variant (i.e. Box Squat instead of free Squat) is performed as heavy as possible for 5 reps or less. Minimize warm-up reps and work up to the designated rep goal for the programmed effort. Working to failure is okay for this effort and is expected when performing heavy singles.

Myo-Reps - Move sub-maximal weight (50-60%) for an opening set of 15 reps. Limit rest to 20 seconds before performing 5 reps at the same weight; repeat until failure to get 4 reps.