One rep max

GeneveSparkles

What is the most effective way to increase your one rep max?

Basically what I do is 3-4 sets, the first set I’ll do 10-12 reps, then increase weight and do 8-10 reps, increase weight do 5-6 reps, increase weight (which ends up being my max) and doing 1-3 reps.

I’m just wondering if by doing this I’m burning out my muscles before my last set of the heaviest weight I can do. On days I do max workouts should I do very minimal weights high reps to warm up and only do one set of my max? If I do this will I still get a good complete weight training work out? I’m lost :huh: What does everyone else do??

BTW I’m working on my one rep max cause there is this “1,000 Pound Club” at my gym. You have to complete 3 lifts totaling 1,000 lbs or for females 400 pounds. You get your name on a plaque and a T-shirt. I know pretty lame, but there is only one girl who has done it and I want to be number two :bigsmile:

SilkyHotspur

1. What muscle group are you working....legs, back, arms, chest?
2. What you have at the moment is a strip set, and is not the best method to increase your max for one rep....

wellbert

Try a program like Starting Strength.
in about 2 months (with 0 previous weight lifting experience) my wife does 370lbs total on the lifts mentioned for your 400lb plaque. She should hit 400lbs in a week or two.
(I'm assuming the 3 lifts are: Squat, bench, deadlift.)



It's a 3x5 program (1x5 for deadlift)
For example, squats. You squat every workout, and add 5-10lbs to the bar every workout.

Bench, overhead press, power clean, and deadlift are done on alternating days.
Add 5lbs to each, every workout. 3x5. DL might tolerate +10-+15lbs

A:
Squat
Bench
Deadlift

b:
Squat
Overhead Press
Power Clean (May do pendlay rows. Stronglifts is 5x5, and rows.)

GeneveSparkles

1. What muscle group are you working....legs, back, arms, chest?
2. What you have at the moment is a strip set, and is not the best method to increase your max for one rep....

Bench
Squat
Deadlift

Never hear of a strip set, hmmm good to know it has a name. My overall strength has increased doing this but not my max.

wellbert

What is the current max weight you do on squat/bench/deadlift and how long have you been doing it?

GeneveSparkles

Try a program like Starting Strength.
in about 2 months (with 0 previous weight lifting experience) my wife does 370lbs total on the lifts mentioned for your 400lb plaque. She should hit 400lbs in a week or two.
(I'm assuming the 3 lifts are: Squat, bench, deadlift.)



It's a 3x5 program (1x5 for deadlift)
For example, squats. You squat every workout, and add 5-10lbs to the bar every workout.

Bench, overhead press, power clean, and deadlift are done on alternating days.
Add 5lbs to each, every workout. 3x5. DL might tolerate +10-+15lbs

A:
Squat
Bench
Deadlift

b:
Squat
Overhead Press
Power Clean (May do pendlay rows. Stronglifts is 5x5, and rows.)

Wow, that's awesome your wife is having such great success!!! Is that program an app/book/online?? I'll check into it. I've been hesitant to start a program because I don't like following structured workouts, (I don't know why, I'm just stubborn like that) but I'm thinking maybe that's the way to go to get the results/strength I want ...

GeneveSparkles

What is the current max weight you do on squat/bench/deadlift and how long have you been doing it?

Deadlift - 80lbs (just started doing them about a month ago
Squat - hit 105 yesterday
bench - 85 (I think I could probably do 95 but I don't have a spotter so I haven't tried.)

I've been doing squats and bench for about 3 months.

greasygriddle_wechnage

try RPT.

gemiwing

BTW I’m working on my one rep max cause there is this “1,000 Pound Club” at my gym. You have to complete 3 lifts totaling 1,000 lbs or for females 400 pounds. You get your name on a plaque and a T-shirt. I know pretty lame, but there is only one girl who has done it and I want to be number two :bigsmile:

Perhaps you meant Awesome instead of lame? I think that's a great goal and I'm actually quite jealous of your gym now.

I'd check out Starting Strength and Stronglifts just to get your numbers up there. Your max will increase as you go- once you get high enough you can switch to a 5/3/1 and a plan with more defined meso cycles will help increase you max too.

Bad news- you're looking at structured plans. Good news- they have a proven track record.

Bobby_Clerici

The best way is to gain a bunch of weight which will increase muscle.
Just be careful.
When you're in a state of weight loss, increasing strength and 1 rep max are opposing goals unless you're taking testosterone which is also good for your beard...

wellbert

What is the current max weight you do on squat/bench/deadlift and how long have you been doing it?

Deadlift - 80lbs (just started doing them about a month ago
Squat - hit 105 yesterday
bench - 85 (I think I could probably do 95 but I don't have a spotter so I haven't tried.)

I've been doing squats and bench for about 3 months.

It's a book. You can also check out stronglifts - a website.
Your DL should definitely be higher than your squat, you should be able to add some pretty significant weight to that.

My wife has added about 10lbs to her squat every week on average. She hit 130 the other day. She has been eating in a calorie deficit this entire time.

ninerbuff

Powerlifters work on one rep maxes by training that way. Rarely do I see a powerlifter do more than 5 reps total. They do a lot of "negatives", lots of band training (attaching lifting bands to the bar to increase tension on concentric movement), and rest ALOT between sets.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

LesterBlackstone

The best way is to gain a bunch of weight which will increase muscle.
Just be careful.
When you're in a state of weight loss, increasing strength and 1 rep max are opposing goals unless you're taking testosterone which is also good for your beard...

Utter nonsense. Strength and muscle mass are only tangentially related. The vast majority of strength increases are due to technique improvement and neural factors (especially at the novice stage)

GeneveSparkles

What is the current max weight you do on squat/bench/deadlift and how long have you been doing it?

Deadlift - 80lbs (just started doing them about a month ago
Squat - hit 105 yesterday
bench - 85 (I think I could probably do 95 but I don't have a spotter so I haven't tried.)

I've been doing squats and bench for about 3 months.

It's a book. You can also check out stronglifts - a website.
Your DL should definitely be higher than your squat, you should be able to add some pretty significant weight to that.

My wife has added about 10lbs to her squat every week on average. She hit 130 the other day. She has been eating in a calorie deficit this entire time.

If your wife is on MFP and doesn't mind you friend pimping her, have her become my MFP bud, I would love to get some insight and motivation from her

Bobby_Clerici

The best way is to gain a bunch of weight which will increase muscle.
Just be careful.
When you're in a state of weight loss, increasing strength and 1 rep max are opposing goals unless you're taking testosterone which is also good for your beard...

Utter nonsense. Strength and muscle mass are only tangentially related. The vast majority of strength increases are due to technique improvement and neural factors (especially at the novice stage)

Maybe that's my problem.
I reached a wall where opposing forces met. I was losing strength after dropping 50 lbs, and after another 22, I lost additional vigor. I always trained - even fat. I have reached a point where I must choose strength over bodyfat or vice versie...lol
MAybe it's different for those just starting out.
Good point!

wellbert

What is the current max weight you do on squat/bench/deadlift and how long have you been doing it?

Deadlift - 80lbs (just started doing them about a month ago
Squat - hit 105 yesterday
bench - 85 (I think I could probably do 95 but I don't have a spotter so I haven't tried.)

I've been doing squats and bench for about 3 months.

It's a book. You can also check out stronglifts - a website.
Your DL should definitely be higher than your squat, you should be able to add some pretty significant weight to that.

My wife has added about 10lbs to her squat every week on average. She hit 130 the other day. She has been eating in a calorie deficit this entire time.

If your wife is on MFP and doesn't mind you friend pimping her, have her become my MFP bud, I would love to get some insight and motivation from her

She is on as Countdown321

KiltFuPanda

Found this site as a pretty decent rating table for your rating based on your weight.

http://exrx.net/Testing/WeightLifting/StrengthStandards.htm

That's a good way to judge yourself against your weight class, not against everyone else. For example, even though my numbers for the classic 3 are good (gonna try to hit the big 1000 lb mark next week!), it's Novice to Intermediate for my weight. I'm personally hoping to reach Advanced level on all my lifts before the end of the year.

GeneveSparkles

So I was just about to buy Starting Strength (3rd edition) on Amazon and it's $30, WTH!!! That just seems expensive for a book. However, the second edition is only $15, anyone think I'm selling myself short by going with that one???

wellbert

Get the e-book version. It's $9.99

90% of the book is explaining how to do a proper deadlift/squat/bench/press/power clean.

GorillaNJ

Found this site as a pretty decent rating table for your rating based on your weight.

http://exrx.net/Testing/WeightLifting/StrengthStandards.htm

That's a good way to judge yourself against your weight class, not against everyone else. For example, even though my numbers for the classic 3 are good (gonna try to hit the big 1000 lb mark next week!), it's Novice to Intermediate for my weight. I'm personally hoping to reach Advanced level on all my lifts before the end of the year.

That chart is pretty awesome!

I know one good way to increase your single lift strength, is to do some half exercises... Like deadlifts off the bottom rack so that you range of motion is less... or half squats. Part of the Strenth Phase of New Rules of Lifting adds this in for some gains.

robin52077

stronglifts is free and almost identical...just go to the website, read about it, download a spreadsheet if you like excel, or just use a notebook...easy peasy!

There's a group here that is awesome:
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

the sticky topics there explain the program in plainer english than he does on the website.

robin52077

Get the e-book version. It's $9.99

90% of the book is explaining how to do a proper deadlift/squat/bench/press/power clean.

right, and for form check, youtube is better than a book any day!

Abells

I do not do more than 5 reps. If I'm doing 12 reps of something that weight is nowhere near where I want to be.

I just hit 175# on my back squat yesterday and did 5reps. I usually will then start at this next time and up from there to the point where maybe i can do 2-3 of a higher weight then that and keep building.

I 1 Rep maxed my DL at 245# and I want that up so i'm going to start around 5 reps at 215 and work my strength up. Since i'm doing about 3 on that at the moment. If you want to increase don't start with 12 reps of anything.

FYI i'm eating in a caloric deficit as well.

*edit - i haven't found my 1 rep max of back squats yet so i'll have to hit then drop to about maybe 70% which means my 1 rep might be around 190-195 at the moment.

laddyboy

The best way is to gain a bunch of weight which will increase muscle.
Just be careful.
When you're in a state of weight loss, increasing strength and 1 rep max are opposing goals unless you're taking testosterone which is also good for your beard...

Utter nonsense. Strength and muscle mass are only tangentially related. The vast majority of strength increases are due to technique improvement and neural factors (especially at the novice stage)

Not Utter Nonsense. It's true that the bigger you are the more you can lift. It would just be best to build muscle instead of fat.
Example...when I was 250 I could bench 340lbs. Now i'm 175 and about 240 is my max right now. Granted I have been doing P90X for a while and because of shoulder problems I am not focused on my bench but when I was younger I had a wall at 225 bench. When I asked a guy in the weight room at my High School who was benching 400+ why I was stuck he said..."too skinny boy" he told me what to do and as I started to put on weight I started getting stronger. So...it does have some relevance.

laddyboy

For example, even though my numbers for the classic 3 are good (gonna try to hit the big 1000 lb mark next week!),

Dude, we are talking about lifting weights...not cars. LOL Good Lord that's a lot of weight. Good luck with your goal.

GeneveSparkles

Get the e-book version. It's $9.99

90% of the book is explaining how to do a proper deadlift/squat/bench/press/power clean.

But then I'd have to get an e-book :grumble:

I may just suck it up and pay the $30 bucks.

edited to add: I didn't realize you could read Kindle stuff on PCs, sheesh you would think I was born in 1910.

KiltFuPanda

Dude, we are talking about lifting weights...not cars. LOL Good Lord that's a lot of weight. Good luck with your goal.

Thank you - it's not that much considering I weigh 357 right now - as you said yourself, the bigger you are, the more you can (or should be able) to lift.

LesterBlackstone

The best way is to gain a bunch of weight which will increase muscle.
Just be careful.
When you're in a state of weight loss, increasing strength and 1 rep max are opposing goals unless you're taking testosterone which is also good for your beard...

Utter nonsense. Strength and muscle mass are only tangentially related. The vast majority of strength increases are due to technique improvement and neural factors (especially at the novice stage)

Not Utter Nonsense. It's true that the bigger you are the more you can lift. It would just be best to build muscle instead of fat.
Example...when I was 250 I could bench 340lbs. Now i'm 175 and about 240 is my max right now. Granted I have been doing P90X for a while and because of shoulder problems I am not focused on my bench

You lost strength because you were following a ****ty program that is counterproductive to strength gains.

but when I was younger I had a wall at 225 bench. When I asked a guy in the weight room at my High School who was benching 400+ why I was stuck he said..."too skinny boy" he told me what to do and as I started to put on weight I started getting stronger. So...it does have some relevance.

Some guy at a HS gym said it? Wow! Then it must be true.

Care to explain how Olympic weightlifters can increase their lifts without changing weight classes?

Of course there is a point where neural adaptations have been maximized, and the only way to gain strength is to gain muscle, but that only applies to advanced lifters and is in no way relevant to the OP.

916lude

Starting Strength by Mark Rippetoe