Throughout the duration of this workout cycle, you will periodically test your maximum strength capabilities on your main lifts (squats, bench, deadlifts).
This means, doing a one repetition maximum (1RM), which essentially showcases your max strength.
You have to consider though, that this is a significantly higher level of intensity, which is quite strenuous, so a proper build up to it will be necessary.
Here’s how to prepare for and execute a one-rep max:
- Go through your regular pre-weights warm-up (light cardio, muscle flexing, dynamic stretching & light-weight warm-up sets on your first exercises)
- Load the bar with ~50% of what you use for 5 reps normally and do 5 repetitions at a moderate pace
- Rest 90 seconds
- Load the bar with ~70% of what you use for 5 reps normally and do 5 repetitions at a slightly higher speed (explosive reps)
- Rest 2 minutes
- Load the bar with ~80-90% of what you use for 5 reps normally and do 2-3 repetitions, explosively
- Rest 3 minutes
- Time to max-out! Load the bar with 15-20% more than what you normally use for 5 repetitions and do 1 rep
- Rest 4-5 minutes
- If the load moved easily, increase the weight a bit and max out again
- Rest 4-5 minutes
- Add weight until you complete 1 repetition that is significantly more challenging
How Often Should You Max Out?
As we’ve already mentioned, getting close to your maximum strength capabilities is strenuous.
This is the reason why even professional sprinters only max-out on their sprint once or twice a WEEK!
Think of your workout split as 3-day cycles, which lead up to your max-out days, which are done once every second week.
And so, if your training cycle starts at the beginning of the month, you’d be maxing out around the middle & the end of each month.