Lifting your max.

skywa

I haven't found my max yet. As in the greatest amount of weight i can lift, with only a single rep.

I usually lift reasonably heavy. I'll get maybe 10 reps in a set, sometimes 8. But for some reason i'm terrified of straining myself to the point i can only do a single rep. I know it'd benefit me to know what percentage of my max i'm lifting on a regular basis, and I'm all about increasing my weight when i start feeling stronger. Yet i am so apprehensive about going REALLY heavy.

I guess i have nothing to worry about if i have a spot right? What percentage of my weight should i be able to lift (max weight) if i just started lifting recently?

catfive1

http://www.shapesense.com/fitness-exercise/calculators/1rm-calculator.aspx

Try the link above to figure out your 1RM

AJ_G

You can try all the calculators you want, but the only real way to figure it out is to do it. Make sure you have a spotter, warm up sufficiently before you try to max, and just go for it. Don't try and max out every week, just once a month, or every other month at the most.

skywa

thanks for the advice. i think i'll check out the calculator and see if i can get a basic idea.

MrGonzo05

One rep max is for bragging rights and power lifting.

skywa

One rep max is for bragging rights and power lifting.

you really think it has no application for getting in shape? i mean...i imagine it'd be a good way to track increases in over all strength...

JoRocka

you need to know how to properly fail a lift.


yeah- I know that sounds funny. But it's like falling off a horse- you need to know how to properly do it so you don't get trampled or drug or squished.

i'ts VERY important as a lifter to know how to fail a lift and properly dump the weight.

I fail lifts all the time. On purpose I do a lot of pyramid up and down loading/drop sets.

today I did Front Squats: 15 one rep sets- on the minute. I failed a few. It was okay. it is what it is is. I learn- I push I learn.

squat with the safety rails.
Learn how to sit down with weight on your back (and or on your front if you do front squats)
bench with a spotter- AND learn the roll of shame.

This things are important to know. Don't be terrified. I started doing failure mostly by loading up- starting wtih the bar and just working up till I couldn't lift any more- reps go down FAST as you get heavier- and that's okay. I'ts OKAY to fail a lift- you need to know what it feels like and how to do it.

Mrsallypants

http://www.exrx.net/Calculators/OneRepMax.html

I found this to be the most accurate calculator. It even tells you how many reps you can get based on your 1 rep max. I usually lift in the 80 to 85% range or sets of 5 reps to ensure safety.

If you're doing a program that calls for 6-10 reps, or 5 reps your 1 rep max can give you a place to start. Some programs like 5/3/1 are based on your 1 rep max.

DavPul

methinks you're overestimating the benefit of performing a 1 rep max or even knowing what it is. i don't know what my 1RM is for any lift and i don't care

Squirrel1601

One rep max is for bragging rights and power lifting.

you really think it has no application for getting in shape? i mean...i imagine it'd be a good way to track increases in over all strength...

If you can increase the weight on your sets of 8-10, you are getting stronger.

skywa

you need to know how to properly fail a lift.


yeah- I know that sounds funny. But it's like falling off a horse- you need to know how to properly do it so you don't get trampled or drug or squished.

i'ts VERY important as a lifter to know how to fail a lift and properly dump the weight.

I fail lifts all the time. On purpose I do a lot of pyramid up and down loading/drop sets.

today I did Front Squats: 15 one rep sets- on the minute. I failed a few. It was okay. it is what it is is. I learn- I push I learn.

squat with the safety rails.
Learn how to sit down with weight on your back (and or on your front if you do front squats)
bench with a spotter- AND learn the roll of shame.

This things are important to know. Don't be terrified. I started doing failure mostly by loading up- starting wtih the bar and just working up till I couldn't lift any more- reps go down FAST as you get heavier- and that's okay. I'ts OKAY to fail a lift- you need to know what it feels like and how to do it.

thanks for the tips!