How do YOU max out?

TheDarkHalf

TheDarkHalf

Well-known member
There are various methods out there....just curious what some of you here at AM have used with success to find your 1RM.
 
I warm up get a spotter and put on some heavy ass weight till I can't pick it up anymore
 
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.
 
Harry Manback said:
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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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!
 
TheDarkHalf said:
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!
Click to expand...

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.
 
gamer2be08 said:
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.
Click to expand...
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.
 
2k2ser said:
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.
Click to expand...

Huh, ya, maybe I should lol.. I would love to hit 300..
 
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
 
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.
 
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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