The 1-rep max (one repetition maximum), considered the gold standard for gauging strength, is a method utilized by powerlifters and weightlifters alike to determine their lifting capacity — the record braking deadlift by Eddie Hall (500 kilograms), a strongman and powerlifter, being a great example of the same.
“1-rep max is a training technique that is used in powerlifting and weightlifting, where the person lifts the maximum weight possible for a single repetition,” says Bangalore-based powerlifting champion and founder of Mutante Strength Gym, Raghu Hondadakeri. “The advantage of adopting the technique is that as one strives to lift the maximum weight they possibly can, the body is forced to produce the strength required to handle the weight better in the future. Along with improving strength, it helps enhance focus, concentration and breathing.”
However, while the method helps to ascertain the lifting capacity of the individual effectively, it also comes with caveats; failing to consider them can result in grievous and potentially career-threatening injuries.
Who should train for 1-rep max?
The 1-rep max is not suitable for all. According to Hondadakeri, it should be limited only to those who take part in competitive powerlifting and weightlifting. Beginners as well as those just into regular fitness need not practice this technique. “When one practices this method, they will be handling a good amount of weight. Beginners may not have the strength required for that. One needs a minimum of one and a half years of training [approximately] before incorporating the 1-rep max, only if they are interested in competing. Initially, they should learn the correct breathing technique and build their basic strength,” he elaborates.
Training for 1-rep max: What should you keep in mind?
People often incorporate the 1-rep max into their sessions almost every week to improve their lifting capacity. However, there is no need for that, says Hondadakeri. Lifters should do it once or twice a year, and that too on the day of the competition. On practice days, one should lift weights at 80–90% of their capacity. Pushing to full capacity every week may hamper recovery, potentially resulting in injuries.
It is also crucial to focus on assisted workouts to improve overall strength. Elaborating on this, Hondadakeri says, “For lifting heavy weights while doing bench press, you need to build strength in the triceps, shoulder, upper back and forearms. To do squats, the hamstrings, glutes and lower back need to be strong. Hence, along with the main workouts, assisted exercises are also important for the supporting muscles. Without assisted exercises, these muscles cannot be fine-tuned.”
Further, a proper diet and adequate rest are equally important while training to increase the 1-rep max. The total protein intake needs to be calculated based on the amount of muscle present in the body. Adequate sleep is also essential for proper recovery.
Takeaways
- The 1-rep max refers to the maximum amount of weight an individual can lift for a single repetition.
- Beginners and those at intermediate fitness levels should avoid the 1-rep max. People who are into competitive powerlifting and weightlifting should be the ones to adopt the technique.
- One shouldn’t train to improve their 1-rep max every week, as that may affect recovery and lead to injuries. Additionally, strengthening the supporting muscles is crucial to improve the same.
