How Often Do You 1 Rep Max???

YoungThor

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How often do you attempt a one rep max? I’m not talking about any specific exercise. Maybe you attempt a one rep max weekly with multiple exercises. Also, state whether this is when your enhanced or natural.

I’ve been one rep maxing on deadlift once weekly for about six straight weeks and I think my body is telling me to take a break. The recovery from this is difficult for me.

Thanks for any and all answers.
 
YoungThor

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And I’m currently natural by the way.
 
wfreiling

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Only time I do is when I need to know to start a new program
 

Slapoyjoe

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I'm 47. I'll burn out on machines and dumbbells but I never really max out anymore on free weights.
 
TheSuppGuy

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I never do 1 rep maxed. Instead I usually push my self every gym session on a 8-10 rep range. Let's say today on the bench, I did 110kgs for 8. Some week ago I was at 6. Prior to that around 4. This is also how I make sure I build muscle, strength, and everything is going forward. I don't go to failiure on every excercize. For instance the bench, I try to do 110kgs for as many sets as I can, so each set I save a rep in the tank. I don't use this method for all movements, but I usually try and do this as often as I can. I'm natural and that is why I can't go to and beyond failiure on everything I do everyday, because I won't progress as quickly; recovery is messing up, and the CNS takes a big punch. I also notice brutal workouts sometimes affects stress levels and sleep, I believe due to cortisol being released when pushing hard like that. I'm 20 years old weighing around 75kg.
 
Smont

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How often do you attempt a one rep max? I’m not talking about any specific exercise. Maybe you attempt a one rep max weekly with multiple exercises. Also, state whether this is when your enhanced or natural.

I’ve been one rep maxing on deadlift once weekly for about six straight weeks and I think my body is telling me to take a break. The recovery from this is difficult for me.

Thanks for any and all answers.
I havnt tested a 1rep max in years
 
Cgkone

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Max out when you think your peakiig in strength.
Typically building up for a max takes 10-16 weeks for me.
 
YoungThor

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Thanks for the answers. Damn, I must be going harder than I thought haha. The recovery has been a b1tch. Even when I’m not testing one rep max, I’ll still do sets in the 3-5 rep range to failure on major lifts like bench and deadlift. That in itself is a strain on the body. I’ve been working out like this for about two months because my focus is gaining strength and size, and it’s been working really well.

I have no idea how the Bulgarians lifted their one rep max every single day in training. Even with drugs that sounds absolutely brutal.
 
Cgkone

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Thanks for the answers. Damn, I must be going harder than I thought haha. The recovery has been a b1tch. Even when I’m not testing one rep max, I’ll still do sets in the 3-5 rep range to failure on major lifts like bench and deadlift. That in itself is a strain on the body. I’ve been working out like this for about two months because my focus is gaining strength and size, and it’s been working really well.

I have no idea how the Bulgarians lifted their one rep max every single day in training. Even with drugs that sounds absolutely brutal.
Deloading should be every 4-6 weeks.
 
Cgkone

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Whats the best? Less reps, sets, or weight?
Sets can stay the same. Weights can drop to the 80% of training max. Rep range cut in half.
That's What I would recommend at least.
 
Mzakif

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What do you do in deloading usually
Tried keeping sets the same and cut weight and reps 50% for a week and now I look smaller and seems like I lost some muscle and size although I was eating enough proteins at maintenance calories
 
Whisky

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I one rep on the big 4 before a new program and then at the end of it. Will also do this pre cycle, peak of cycle and post pct just to chart progress.
 
Mathb33

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never, about twice a year ill go strenght training on some lifts for a month or a month and a half to up some lifts, going down at 3-5 reps sets but thats it!
 
tyga tyga

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Whats the best? Less reps, sets, or weight?
Personally I keep the same intensity and drop volume.

Also, I haven’t truly 1rm since my PL meet. When I’m testing for a new max I usually hit a single with 1RIR or an @9rpe.
 
hairygrandpa

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Twice a year, maybe. To stroke my hairy ego. Weighted pull ups was 110lbs, next: 135lbs, BW = 215lbs
 
dds

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I max out twice a year to see my progress, but since I follow 5/3/1 it's really not a big deal to me
 
BarryScott

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I've tried that pseudo-bulgarian thing of picking one lift and maxing out every day at it. It works really well for bringing up a lift quickly but I don't find it sustainable for more than a week or two.
 

ericos_bob

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Higher risk of injury. (I'd rather not take such a risk if there is no reward) I don't gain size or strength when training at near maximal loads. (takes away from recovery) and I don't compete in PL.
 
HIT4ME

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I hardly ever do a 1RM intentionally. If I was competing or powerlifting it might serve a purpose, but I am just trying to stay strong and healthy and I see no need for doing it other than to stroke my ego. Not saying I never stroke my ego, but it is rare.

I would also see a purpose for testing in certain training protocols, but I can make a pretty accurate guess based on multi-rep performances.

When I go to the gym it is to stimulate a response. Doing a 1RM does not contribute to that job in most cases, IMO, so I just don't have the time for it. From that perspective it is a little counter-productive. If I make the time for it, I have to either do it near the beginning of a workout where I am wasting energy and likely impacting the workout that I should be focused on, or do it on an off day and impact my rest. But again. I have a pretty good idea of where I stand anyway, so The reward is minimal even of the cost is small.
 
HIT4ME

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Higher risk of injury. (I'd rather not take such a risk if there is no reward) I don't gain size or strength when training at near maximal loads. (takes away from recovery) and I don't compete in PL.
I would slightly disagree here on the higher injury risk. If you are stroking your ego and letting form and control go...which is common...then yes. But if you are maintaining control then the muscle will either contract against a load or it will not. Try deadlifting 100 pounds more than your 1RM and see if you can hurt yourself without jerking, etc.
 
Smont

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I would slightly disagree here on the higher injury risk. If you are stroking your ego and letting form and control go...which is common...then yes. But if you are maintaining control then the muscle will either contract against a load or it will not. Try deadlifting 100 pounds more than your 1RM and see if you can hurt yourself without jerking, etc.
I can agree here, a strict controlled rep is way safer and it's a real 1 rep max. Years ago I was doing 315 as my max in the gym at 170lbs for bench. I joined a power lifting gym and 293 Was the most they cleared me with as a rep. The feeling of a controlled lift with a pause at the bottom feels way different then my gym ego lifts.
 
christ83189

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I hit a 1rm at the start of a new program and at the end. Precycle, mid cycle and post cycle just to see. I dont compete in anything i just like to be as strong as possible and look as good as possible at the same time.
 
Resolve10

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For weightlifting (cleans, jerks, snatches) more frequently but still not even every month.

Other power lifts probably even less maybe once or twice a year.

Now I will hit some rep maxes on these more frequently (really anything with 10/8/5/3 being most frequent and 3/2 for weightlifting even more frequently).

I do hit some heavy lifts nearly every week though but mostly stuff with 1-2 reps left in reserve and again for higher rep ranges, but use these to gauge progress.
 
christ83189

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For weightlifting (cleans, jerks, snatches) more frequently but still not even every month.

Other power lifts probably even less maybe once or twice a year.

Now I will hit some rep maxes on these more frequently (really anything with 10/8/5/3 being most frequent and 3/2 for weightlifting even more frequently).

I do hit some heavy lifts nearly every week though but mostly stuff with 1-2 reps left in reserve and again for higher rep ranges, but use these to gauge progress.
Yeah ill admit here that the majority of the time when i hit a max i leave 1 in the tank. I lift at 3am and no one will ever get up that early with me so i dont ever have a spotter
 
Smont

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Yeah ill admit here that the majority of the time when i hit a max i leave 1 in the tank. I lift at 3am and no one will ever get up that early with me so i dont ever have a spotter
Wish I had someone like you near me. My workouts range from 10pm to 4am. It's impossible to get someone to come with me more then 1 time a week
 
christ83189

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Wish I had someone like you near me. My workouts range from 10pm to 4am. It's impossible to get someone to come with me more then 1 time a week
Yeah the struggle is real lol whereabouts you located?
 
Smont

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Yeah thats not even close. Im in idaho lol
Lol, ok keep looking. It's a real struggle tho. I got one friend who will go every day at 6pm but that's family dinner for me. Sucks. I got another boy that invites me all the time but he's 250lean vs my 203 pudgy and way stronger, it's impossible to keep up with
 
christ83189

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Lol, ok keep looking. It's a real struggle tho. I got one friend who will go every day at 6pm but that's family dinner for me. Sucks. I got another boy that invites me all the time but he's 250lean vs my 203 pudgy and way stronger, it's impossible to keep up with
Yeah i got a buddy thats always giving me crap about not lifting with him. I say well we go to different gyms and i cant afford to buy a day pass at your gym and you wont wake up and go when i have time to so shut up
 
Smont

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Yeah i got a buddy thats always giving me crap about not lifting with him. I say well we go to different gyms and i cant afford to buy a day pass at your gym and you wont wake up and go when i have time to so shut up
I'm walking in my gym right now with the hopes my boy shows up but I doubt it lol
 

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