how to max out (sets, reps, rest)
Published: Sat, 03/10/12
If you're going to try out my new Bench Press Explosion report
full of the best bench press routines for strength and size that is
set to be released early next week, you're going to need to know
your one rep max in order to follow a lot of the workouts.
your one rep max in order to follow a lot of the workouts.
Which leads me to the topic of today's coaching points.
Here's how to determine your one rep max in the bench press
(or any other big compound movement)
First get warmed up and do a set with the empty bar to visualize
yourself having a great max out session and rehearse your technique.
For your first warm up set start with a weight that you know is light
enough to perform eight to ten repetitions of the exercise easily.
Example: 135 lbs.
Rest two minutes.
Increase the weight approximately 20%-30%. Using this weight, perform
four to five reps of the exercise. Example: 175 lbs
Rest three minutes.
Increase the weight again by about 20%-30%. Using this weight, perform
two to three reps. Example: 225 lbs
enough to perform eight to ten repetitions of the exercise easily.
Example: 135 lbs.
Rest two minutes.
Increase the weight approximately 20%-30%. Using this weight, perform
four to five reps of the exercise. Example: 175 lbs
Rest three minutes.
Increase the weight again by about 20%-30%. Using this weight, perform
two to three reps. Example: 225 lbs
Rest three to four minutes.
Increase the weight again by about 20%. Using this weight, perform one rep.
Example: 270 lbs
Rest for four to five minutes.
Rest for four to five minutes.
Add 10-15%. Using this weight perform one rep.
Example: 300 lbs
Example: 300 lbs
You might be really close to your max here. But rest another 4-5 minutes.
Add 5-10% and perform one rep max attempt. Be conservative hear because
if you get greedy and miss the lift you'll lose a lot of the energy in the process
and it's really hard to get the weight on a 2nd attempt. Example: 315 lbs
if you get greedy and miss the lift you'll lose a lot of the energy in the process
and it's really hard to get the weight on a 2nd attempt. Example: 315 lbs
You can keep repeating this last step until you are happy with the result or
until you miss a lift. If you want to try it again after missing feel free, but it's
usually not a great idea and could hurt your confidence if you miss it twice.
Just go for a moderate personal record each time you max out instead of going
for a huge chunk so that you feel a sense of accomplishment over the past
few weeks/months of training.
Oh and only max out once every 8-10 weeks or so to test yourself.
Hope this helps you out.
Keep training hard,
Mike Westerdal
CriticalBench.com
P.S. My sister's family is in town and we are going to find something fun to do
tomorrow for the kids, but when I get a chance over the weekend I'm going
to send you an email about a contest where you can win a free copy of my
new Bench Press Explosion collection pictured below.
tomorrow for the kids, but when I get a chance over the weekend I'm going
to send you an email about a contest where you can win a free copy of my
new Bench Press Explosion collection pictured below.
Keep an eye on your inbox for that!
P.P.S. If you missed this weeks articles you can read them here: