How do YOU max out?

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    TheDarkHalf's Avatar
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    How do YOU max out?


    There are various methods out there....just curious what some of you here at AM have used with success to find your 1RM.

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    I warm up get a spotter and put on some heavy ass weight till I can't pick it up anymore
    Bench - 355
    Squat - 405
    Deadlift - 600
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    Quote Originally Posted by bkoguy07 View Post
    I warm up get a spotter and put on some heavy ass weight till I can't pick it up anymore
    Yeah, but even then that might not be the most productive way to determine where your 1RM really sits.
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    Harry Manback's Avatar
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    I've got to pyramid up. A plate, a plate and a quarter, two plates, two and a quarter, three plates etc. etc. A few reps of each to allow my muscle to adapt to the increasing work load until I reach my working sets. Over the years it's how I've trained on my heavy/max days and with success.
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    Quote Originally Posted by Harry Manback View Post
    I've got to pyramid up. A plate, a plate and a quarter, two plates, two and a quarter, three plates etc. etc. A few reps of each to allow my muscle to adapt to the increasing work load until I reach my working sets. Over the years it's how I've trained on my heavy/max days and with success.
    Yeah that too is how i have always done it....i'm just looking for ways to break things up and try new things. Gotta think outta the box!
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    Quote Originally Posted by TheDarkHalf View Post
    Yeah that too is how i have always done it....i'm just looking for ways to break things up and try new things. Gotta think outta the box!
    2 months ago I went for bench to find my max:
    135x10
    185x8
    225x5
    245x3
    275x1

    I just put more weight on and lower the reps.
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    Quote Originally Posted by gamer2be08 View Post
    2 months ago I went for bench to find my max:
    135x10
    185x8
    225x5
    245x3
    275x1

    I just put more weight on and lower the reps.
    That amount of reps would kill my max! Cut those warmup reps in half and I bet you'll be close to 300. I usually warm up with up to 135-185 and hit singles from then on.
    5-10 x empty bar
    5x95
    3x135
    1x185, 225 and take it from there.

    You can just tell if it's going to be a good day for a max by then.
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    Quote Originally Posted by 2k2ser View Post
    That amount of reps would kill my max! Cut those warmup reps in half and I bet you'll be close to 300. I usually warm up with up to 135-185 and hit singles from then on.
    5-10 x empty bar
    5x95
    3x135
    1x185, 225 and take it from there.

    You can just tell if it's going to be a good day for a max by then.
    Huh, ya, maybe I should lol.. I would love to hit 300..
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    i read behind some guys that bench rididulous amounts of weight (cant remember the names off hand) and they agreed that low reps in a pyramid fashion was the way to go. it allows the body and mind adjust to increasing weight amounts. not to mention helps with your form.

    i usually start off with like 3-5x135 then add 25lbs for 3 reps each weight as i close in on my target 1rm i go down in reps
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    I say warm up because most ppl over do it. Put on your warmup Mine is 185 x10 times. Then I would shoot for about 10 lbs below my max
    so right now I would put on 330x2 335x1 340x1 345x1 <== new record.

    It's not that difficult. I just wouldn't recommend maxing much if at all. I might max once every year or 2.
    Bench - 355
    Squat - 405
    Deadlift - 600
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    if your not a competition lifter than you probably only need your 1RM for comparison to your previous 1RMs. If thats the case than why would you want to change it up. Best case scenario all you will end up doing is inflating your tracked progress. Take the formula that works for you, come up with what you believe your new 1RM to be and adjust the pyramid accordingly.
  

  
 

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