Westend61 / Getty
Westend61 / Getty
It has always been there, and although it seems like a move from the old school, the One-Rep-Max has moved into more modern workouts for the everyday athlete. And this is exactly what it sounds like: set up to raise your absolute maximum load (while maintaining the correct shape) for one repetition and one repetition. But is it absolutely necessary to gain weight to see how well you can perform squats, deadlifts or bench presses? Honestly, it depends who you ask.
Reinhard Nel, senior coach and development manager at Dogpound in New York, says yes, knowing how to make a one-rep-max (1
Traditional percentage work is what happens when you weight for several Increase repetitions and / or more sentences. While it may be helpful to know your 1RM to find out how much you should lift in these sets, Albert Matheny, MS, CSCS, co-founder of the SoHo Strength Lab in New York City, says that you can get a very accurate estimate of others Perform movements with low repetition rate and heavy weight. It's one of the reasons Matheny says the 1RM is not essential to most people and says, "It's good to have opportunities to check your progress, but it does not have to be a maxima, unless "Your goals are really specific to systemic strength."
Instead, Matheny recommends choosing a maximum of three or five repetitions, as it also reduces your chances of being hurt. "In any type of training, the higher the intensity, the higher the risk of injury," says Matheny. However, if you want to turn off the 1RM, Matheny says you need to do the preparation. "If you do a true maximum of one repetition, it means you have a training program," he says. "You've been on your calendar for two weeks, doing a maximum number of reps for your back squat and then adjusting your training to achieve that goal. If you just enter a CrossFit class and say that you are doing a maximum number of reps today, you will not be as effective.
When the day arrives, warm-ups involve mobility work (with cold muscles nobody can do his best) and possibly include activation work, Nel suggests. (RKC planks, banded mornings, and hydrants, for example, invigorate your torso, buttock muscles, hips, and thigh muscles for lower body work.) And always have an exit strategy. "If something is not right or if you do not exercise, you need to know how to avoid the weight," says Matheny. Depending on the exercise (eg back squat) you should also plan a spotter.
Otherwise the 1RM should be the focus. "Start practicing the specific buoyancy and start with light loads by gradually increasing the weight," says Nel. "Keep the repetitions low (about three to five), because the goal is not to produce fatigue, but to smear the movement pattern and prepare the body for the coming intensity." A general rule of thumb: Work up to 1RM in six to twelve lifts.
Oh, and do not test more than once a month. "It's really one of those things that the longer you exercise, the more you have to stop your tests," says Matheny. "If you're a top athlete, you might do it every three or six months. However, if you are newer or your education level changes dramatically and you come closer to your potential, your percentage will change [more often].