Although it's not an absolutely necessary part of training, it can be extremely helpuful depending on where you're at in your training journey. Let's dive in!
THE VALUE OF KNOWING YOUR 1 REP MAX
Certain strength programs may use your 1RM numbers to determine your daily training weight (we do this in Power Lab 2.0). For example, you may be prescribed to lift 70% of your one-rep max in a given training day. This can create clear descriptions for workout programs. It can also help YOU clearly understand the stimulus of the training day. Instead of a very vague “light, moderate, or heavy weight” as a weight prescription, lifting percentages are very specific to you. This is also the best way to track our strength progress!
LET'S CLEAR UP SOME TERMS…
REPETITION (REP)
the number of times an exercise is to be performed
REPETITION MAXIMUM (RM)
the greatest amount lifted for a specified number of reps
1 REP MAX(1 RM)
the greatest amount of weight that can be lifted (with proper technique) for one rep.
REST PERIOD
the time in between sets to allow recovery and replenishment of ATP (energy)
HOW TO BUILD UP TO 1RM FOR UPPER BODY LIFTS
STEP 1: Begin with bar only or light weight and perform 5-10 reps
STEP 2: 1 minute rest period
STEP 3: Add 10-20 lbs or 5-10% and perform 3-5 reps
STEP 4: 2 minute rest period
STEP 5: Add 10-20 lbs or 5-10% and perform 2-3 reps
STEP 6: 2-4 minute rest period
STEP 7: Add 10-20 lbs or 5-10% and perform 1 rep
*If the rep is successful, repeat step 7
*if the rep fails, then decrease the weight by 5-10 lbs or 2.5-5% and reattempt
*rest 2-4 minutes in between attempts
HOW TO BUILD UP TO 1RM FOR LOWER BODY LIFTS
STEP 1: Begin with bar only or light weight and perform 5-10 reps
STEP 2: 1 minute rest period
STEP 3: Add 30-40 lbs or 10-20% and perform 3-5 reps
STEP 4: 2 minute rest period
STEP 5: Add 30-40 lbs or 10-20% and perform 2-3 reps
STEP 6: 2-4 minute rest period
STEP 7: Add 30-40 lbs or 10-20% and perform 1 rep
*If the rep is successful, repeat step 7
*if the rep fails, then decrease the weight by 15-20 lbs or 5-10% and reattempt
*rest 2-4 minutes in between attempts
END STORY- BE SAFE
The number one most important factor with maxing out is safety. Always practice proper technique above all. Losing form and getting injured is not worth the numbers. Always err on the safe side. You should also ideally have a coach or buddy with you.
Haff, G., & Triplett, N. T. (2016). Essentials of strength training and conditioning. Human Kinetics.
All the health and fitness vibes to you,
Chelsea Lowenstein
B.S Kinesiology
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