Answer these questions:
Guaranteed, the numbers in your head right now are your best single rep for each lift – your one-rep max (1RM).
But what if I'd asked you how much weight you can handle on those lifts for 5, 8, or 12 reps? Chances are, you'd have to give it quite a bit of thought. That needs to change.
Lifting culture is definitely big on max poundage, but here's another question: Why do we care so much about our 1RM? Though we tend to use our maxes as an ego boost, the reality is that your 1RM is a complex interplay of genetics, levers, training status, experience, and technique.
What a 1RM isn't is an accurate reflection of how hard you work in the gym. Outside of competitive strength athletes – powerlifters, Olympic lifters or competitive CrossFitters – the rest of us should care a lot less about our 1RMs than we actually do.
A simple analysis of risks and rewards will easily tip the scale away from 1RM training... and even further away from 1RM testing.
With tongue firmly planted in cheek, I propose to eliminate 1RM attempts from gyms everywhere. Banned. Not allowed. If it's not on a competition platform, you just can't do it.
Not buying it? Okay, fair enough. But having a singular focus on building up your 1RM numbers is inherently too risky to be worth it unless you're sport requires it. It's also pretty ineffective for building muscle or getting stronger. Remember, 1RMs are a display of strength, not a builder of strength.
Instead, give yourself multiple opportunities to experience success by systematically tracking multiple "rep maxes."
For the next month or so, establish baseline numbers for your 3RM, 5RM, 8RM, 10RM, and 12RM for one or two compound exercises for each major lifting pattern. I'd also throw in a 20RM for the squat for the brave among you.
Here's what it could look like, but feel free to substitute exercises:
In week 1, as a part of your regular weekly training program, ramp up to a single 12RM test set for each exercise. In week 2, do the same for your 10RM, continuing on in this way to testing your 3RM in week 5. On a dedicated page in your training logbook or on a simple Excel spreadsheet, keep track of your numbers.
You now have five different PRs to chase (six for the squat) for many of your favorite exercises. This gives you multiple goals and multiple avenues for success.
Feeling strong on leg day? Shoot for a new 3RM or 5RM on the squat. Even if you come up a little short, you'll still have 2-4 solid reps completed. Energetic today? Try to beat your 12RM on the military press.
Every time you set a new PR, you'll experience each of the rewards described above without the downside of 1RM training. You'll also build a hell of a lot more muscle.
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