As much as I hate to admit it: T he quality of your training leading up to a meet isn’t necessarily indicative of your performance at the meet. Now, for the competitors: I’m not a big fan of dropping out of competitions for reasons other than injury or life situations. It’s worth considering how confident you’re feeling, too. If you have trouble programming for a 1-RM test, you might want to check out the peaking plan from my Think Strong routine – it’s simple, but should help you to get a hang for that gradual decrease in volume and increase in intensity necessary for long-term progression. The more you practice lifting in that range, the better you’ll be able to stay in the groove when you’re maxing out. Usually, technique begins to break down somewhere in the 85-95% range. More importantly, it will give you the practice necessary to maintain good technique under those loads. Doing so will allow your body to acclimate to the stresses of heavy weight and low reps. You should be training with 90+% of your 1-RM for at least a couple of weeks before you attempt to lift 100+%. Instead, follow some sort of periodized routine that begins with a phase of high volume and low intensity and progresses to a phase of low volume and high intensity. That’s a recipe for failure and possibly injury. Don’t just crank away on sets of 8-12 and suddenly decide to see how much weight you can put up for 1. Regardless of when you’re planning to test your maxes, you need to structure your training in a way that prepares your body to handle the demands of an all-out single on one or more lifts. How’s Your Training?Īgain, there are several things to consider here. That leaves about six months for you to program a full macrocycle – plenty of time for rest, productive training, and relatively low-stress peaking, but not so long that it’s difficult to structure. I recommend that non-competitive lifters test 1-RM strength no more than once or twice a year. In that case, it’s still important to keep in mind that testing a true max is very hard on your body and poses a higher risk of injury than less intensive training. Ben Pollack if you have no competition plans, then you have a little more freedom in how you structure your training, because your only constraint is your own schedule. Changing the number of repetition also changes the muscle energy systems and validity of this test.A post shared by IFBB Pro Dr. Greater reps would require less weight and may be considered lessĭangerous. Variations / modifications: Sometimes a three or five repetition maximum is used, particularly for less experienced lifters. The test is also called one rep max, 1-RM, one repetition maximum Used and the technique allowed, so is best used for test-retest It is important to have good technique before attempting this test.Ĭomments: The test results will be specific to the equipment You can also use a calculator to estimate 1RM.Īdvantages: the required equipment is readily availableĭisadvantages: performing a maximum weight lift is only for advanced weight trainers. To standardize the score it may be useful to calculate a score proportional to the person's bodyweight. The sequence of lifts should also be recorded as these can be used in subsequent tests to help in determining the lifts to attempt. Scoring: the maximum weight lifted is recorded.
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