Name: Playbook - Sarah Herse - FAQ: How To Safely Max Out A Lift
Uploaded: 2023-08-15T21:29:05.481Z
Duration: 5 min
Description: FAQ: How To Safely Max Out A Lift

Who Should Max Out ?
A 1 rep max attempt (lifting the most weight possible on a specific lift for 1 repetition) is good for intermediate/advanced lifters who:
-compete in a strength sport
-are motivated by strength-related goals
-have mastered their technique and want to measure their strength progress over time or against their peers

What Lifts & How Often Should You Max Out?
-It's best to test heavy compound barbell lifts like squat, bench press, deadlift, strict press, etc.  
- It's not recommended to max out isolation exercises (like a bicep curl) that could put a lot of strain on a single joint/tendon
-Testing 1-4x per year is a general guideline depending on your training and goals

How To Max Out:
Step 1 -  perform a general warm- up
-Warm-up your core temperature, mobilize joints, etc.
-Find a warm-up routine that feels good with your body and targets the specific muscle groups you'll be using
Step 2 - Movement specific warm up (try the below routine)
Make sure you gradually work up in weight on the specific movement without wearing yourself out. Try this routine:

1. 30-40% of targeted 1 rep max x 5 reps, then rest 1-2min
2. 40-55%  x 5 reps, rest 1-2min
3. 60-70% x 3 reps, rest 1-2 min
4. 75-85% x 1-2 reps, rest  2-3min
5. 90-95% x 1 rep, rest 3-4 min
6.  100%+ x 1 reps (new PR!)

Step 3 - Make sure you use safety bars or a spotter, have a plan in case things don't work out, and if any pain or discomfort during warm up, adjust your attempts or save for another day.

Who Should Max Out (Lifting the most weight possible for 1 rep)?
- Intermediate/Advanced lifters who can compete in a strength sport, are motivated by strength goals, and want to measure their progress over time.

What Lifts & How Often Should You Max Out?
- Best for heavy compound lifts (squat, bench press, deadlift, strict press, etc.) 
- Not recommended for isolation exercises
- Testing 1-4x per year is a general guideline 

How To Max Out:
Step 1 - warm up your core temperature, mobilize joints, and activate the muscle groups you will be using
Step 2 - Movement specific warm up (try the below routine)
1. ~ 35% of targeted 1 RM x 5 reps
2. ~ 50%  x 5 reps
3. ~ 65% x 3 reps
4. ~ 60% x 1-2 reps
5. ~ 92% x 1 rep
6. 100% x 1 rep
7. 101% of 1 rep (New PR)
*Rest adequately between attempts 

Step 3 - Make sure you use safety bars or a spotter, have a plan in case things don't work out, and if any pain or discomfort during warm up, adjust your attempts or save for another day.

How To Safely Max Out A Lift

FAQ: How To Safely Max Out A Lift

Sarah, I’m trying to decide what program to start with. I’m  46 but have gotten in pretty good shape lifting heavy 5 days a week (2 lower/3 upper). I want to lean out more without sacrificing muscle. My end goal would be to have defined muscle. I’m not afraid of having some muscle- wider back, quads, etc. Where should I start?

Amy Yeary

Appreciate the quick summarized info to know where one should begin. 🖤

Christina

Start Here!

Join the Facebook group!

Alic

Crystal

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Haven’t done a workout yet. Just viewed your video on how many reps and how much weight you use

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3 sets to start, 4 to progress, 5 sets is where champions are MADE!! Rawr!!

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