At the limit: get the most
Not hurry
Switching attention to training on the principle of "one repetition with maximum weight" may well require a change in the training regime, and maybe even a complete restructuring of it. It should be borne in mind that if someone just tries to train on the principle of "one repetition with maximum weight", the results may be sad or just not reach your potential.
To begin with, you need to train at least a year with large volumes, using conventional training methods, before you seriously take up methods like working with the maximum weight. This will prepare your Central nervous system and joints.
Based on the above, you need to train, but you also need to maintain your health. Performing any exercise at the limit is particularly demanding for technique, so a good muscle base that provides strength and stable movement will help a lot.
Training with a maximum or near-maximum weight increases the potential risk of injury if the technique of performing the exercise does not remain perfect at the time of maximum load.
One exercise per workout
Strategy and moral preparation when using the principle of "one repetition with maximum weight" are similar for most exercises. But when performing squats, it is better to work with a weight with which you can do three repetitions, because if the technique of performing the exercise is not perfect, then using a weight with which you can only do one repetition significantly increases the risk of injury.
Doing just one exercise per workout increases your chances of success.
It is quite difficult to develop maximum strength in squats, pull-UPS and bench presses performed in one training session. Most athletes believe that it is best to focus on doing one exercise per workout.
The choice of system
There are many systems developed primarily for powerlifters, aimed at developing the ability to work with maximum load. The first thing that comes to mind — Sheiko and Smolov (we will discuss them in detail later, in separate materials), with their very specific scheme of weight gain, they are a combination of maximum strength and speed of work, following any of these training programs will benefit most athletes interested in increasing strength.
The process of finding the maximum
Once you have started following a suitable weight training scheme and are looking for a way to determine the maximum weight with which you can do a single REP, you need to find a balance between performing a sufficient number of warm-up approaches necessary to reduce injuries, and preparing the body for maximum load without getting an extra load, as well as not "burn out" before you are ready for your maximum weight. If you are planning to do a workout where you will perform exercises to the limit of your capabilities, you need to imagine what the maximum weight can be.
Start with the numbers below and calculate your heating scheme based on them. For example, you feel that your maximum in the bench press is 140 kg. The heating scheme can be as follows:
Warm-up approach 1: 60 kg – 5 repetitions
Warm-up approach 2: 80 kg – 3 repetitions
Warm-up approach 3: 100 kg – 3 repetitions
Warm-up approach 4: 120 kg – 2 repetitions
Warm-up approach 5: 130 kg – 1 repeat
Maximum weight: 140 kg.
Correct recovery
Recovery is also very important when performing a phase with maximum power loads, even if the total training volume is quite small.
Even if you can perform a "ton" of repetitions and you don't get muscle pain, working on the principle of "one repetition with maximum weight" can place higher demands on your joints and Central nervous system, and both joints and the nervous system take longer to recover than the muscular system.
Stick to all the points and this approach will allow you to progress and reach your maximum!
