1rm???

[boxa06]

Hey guys I know most of us would be in the 6-15 rep range in most of our workouts but anyone ever do any powerlifting as part of there routine? Thinking about throwing in some 1RM's every few weeks to mix it up. Probably squat, dead, bench, chin with plates and clean and press or push press.. Thoughts?

[nbaylot33]

I haven't done 1rm in about 4 years. I don't want to risk hurting myself and losing everything I have worked for.

[boxa06]

Yea that's a good point.. Anyone else?

[BigBuck6]

I agree with nbaylot33 it is way too risky. However, if you plan on doing so only 1rm every couple months or so you do not over train. Instead of this, I would suggest 3rm every couple weeks I have done this and had great success. Good luck.

[LatissimusaurousRex]

Nothing wrong with a 1RM, if you're doing it correctly the risk of injury is low. If you are growing tired of the 6-15 rep range, try doing 5x5 routine. You can usually determine roughly what your 1rm or 3rm is from 5 reps if you feel uneasy about 1rm. I don't mind them at all, for a while I was going for my 1RM every single week with my deadlift cause it kept going up that way, but now im back to 5x5 with that. As long as you practice some good risk management (safety first) you can benefit from 1RM, it's good to put your body under some of the extreme weight from time to time.

[nbaylot33]

I agree that with proper form a 1rm is ok. But, alot of people don't do a proper 1rm. There are usually arms flailing, moving legs, heads contorting, etc... As long as somebody gets the weight up, they believe that is there 1rm. A 1rm should only be considered a successful lift if they perform at a good pace, don't bounce on chest, and have the bar even throughout the lift instead of one arm doing all the work. I just feel that a 1rm should be avoided unless you are a powerlifter. Otherwise, bodybuilders and normal athletes don't need to know their 1rm, it's only an ego booster. 3rm are a much safer way to indicate a person's strength. If you do end up doing a 1rm, make sure you have a good spotter.

[nbaylot33]

i also agree with lat, try the 5x5 it is a good routine.

[danielli]

Nothing wrong with a 1RM, if you're doing it correctly the risk of injury is low. If you are growing tired of the 6-15 rep range, try doing 5x5 routine. You can usually determine roughly what your 1rm or 3rm is from 5 reps if you feel uneasy about 1rm. I don't mind them at all, for a while I was going for my 1RM every single week with my deadlift cause it kept going up that way, but now im back to 5x5 with that. As long as you practice some good risk management (safety first) you can benefit from 1RM, it's good to put your body under some of the extreme weight from time to time.

Hey L-Rex:
Are you referring to a 'formula" or a feel you get with the weight/reps to determine your 1RM? I've been doing 5x5 for 16 weeks and have no doubt increased strength. I workk out solo so have not even considered a 1RM...but am curious what it might be.

[boxa06]

thanks for the replys guys i'm interested in this 5x5 prog. i'll have to look it up! what kind of results did you get from this prog? i'd assume some good strength from the low reps..

[LatissimusaurousRex]

Yes I just heard about it several weeks ago, it is an old tried n true lifting method though. I've been using it for some of my lifts, i've been on it for about 7-8 weeks, I started my deadlift at 365 and i pulled 420 5 times today and my close grip bench went from 185?? i think to SHOULD be 245 tomorrow I plateaued with a couple of them but others seem to keep going strong, but it's a popular method you should be able to find tons of info online

[boxa06]

I found alot of different versions of it.. I'll probably go with a split routine and modify it a bit. Sounds like you've got some really good results from it! I think I'll give it a go. Thanks for the info man!

[LatissimusaurousRex]

Yes you can find formula's to calculate it, or if you're experienced enough with your own lifts you should have a good idea of what you're capable of

[LatissimusaurousRex]

....

[nbaylot33]

Sometimes those formulas don't work. Some people can lift heavy for 5 reps but can only go up 10 more pounds and only get it once. Lifting is individualized and formulas are sometimes inaccurate. But, on the other hand they give a good idea of what a person is able to do.