|
|
Post by Patience on Oct 9, 2006 23:04:53 GMT 1
What are the pros and cons of basing your winter lifting program on 1 Rep Maxs as opposed to 3 Rep Maxs?
Previously, we've always used the 3 Rep Max, this year we will be using the 1 Rep Max. At the moment I'm not entirely sure how the lifting percentages will change. But life's great when you get a bit of variations.
So why are there 2 methods?
|
|
|
|
Post by dobster on Oct 9, 2006 23:27:19 GMT 1
Patience - to keep things simple - Your 3 rep max will always be less than your 1 rep max.
Simply put, 3 rep max allows you to lift within yourself and is a good way for beginners to improve without overdoing it. As you become more used to training and lifting the 1 rep max is used so that your lifting is in line with your best maximal effort effort. In essence your percentages shouldn't change that much, it is just the amount of weight you will be lifting that will change. This is copied from the Brian Mac website -
The amount of weight to be used should be based on a percentage of the maximum amount of weight that can be lifted one time, generally referred to as one repetition maximum (1RM). The maximum number of repetitions performed before fatigue prohibits the completion of an additional repetition is a function of the weight used, referred to as repetition maximum (RM), and reflects the intensity of the exercise. A weight load that produces fatigue on the third repetition is termed a three repetition maximum (3RM) and corresponds to approximately 95% of the weight that could be lifted for 1RM.
To be honest I have never trained at a 3 rep/5 rep or 10 rep max - it has always been as a result of the 1 rep max. As I said I like to keep things simple and straightforward. I generally stick to the basics of training and tend not to overload myself with too many new ideas. iI have seen far too many gifted athletes try out too many new ideas and then not improve because they haven't done the basics. Notwithstanding I do listen to new ideas and if I feel they will be beneficial and can maximise time spent training then I will incorporate them, otherwise I just log it away for another day.
Hope this helps
|
|
|
|
Post by wez on Oct 10, 2006 8:50:49 GMT 1
Patience, what do you mean exactly by basing your training on a 1RM rather than 3RM? Do you mean that you normally never lift 1RM atall? As far as i'm aware most people train by changing the number or reps they perform each micro cycle (1-3 weeks) to avoid stagnation during training- so surely at some point you might be doing 5RM and somtime 3RM or 1RM. The aim though is surely to improve the 1RM as that shows what your maximum output is for a single movement- just like the jav. I mean you dont throw the jav 3 times do you... I think people only stay away from 1RM normally because they are afraid it might risk injury, it ought to be done at least a few times per year though. As to the difference between 1RM and 3RM, 1-2RM training stimulates the nervous system more training the body to coordinate all muscle fibres efficiently together so we get the most out of our strength. 3-6RM favours hypertrophy more so more muscle is built, in this way they complement eachother. Is this what you meant  |
|
|
|
Post by Patience on Oct 10, 2006 11:30:49 GMT 1
Yes Wez, I've never done a 1 rep max before. We've always based our weights program and testing on 3RM.
At times I struggle enough with the weights sessions based on that.
|
|
|
|
Post by wez on Oct 10, 2006 12:21:20 GMT 1
Right i see, Well to be honest as long as your technique is ok in Olympic lifts you shouldn't need to struggle because its your own 1RM hence you either can do it or not. The difference between 1RM and 3 RM is a little more weight 5-10% and the fact that you need to be accelerating harder in order to achieve the lift. In that way a 1RM is a better measure and stimulator of your raw power. If you mean that you can't lift any more weight for 1RM than 3RM then it probably means you are not moving faster on the 1RM but instead using a learned slower movement with your basic strength. If thats the case then i reckon a few 1RM's can only do you good as they will get you out of that rut. eg this is the speed i lift at no matter the number of reps. I have been guilty of high rep only training in the past but when i started 1RM's my power levels increased very rapidly although it took some time to get used to doing it. I started by a descending set 5,4,3,2,1 adding a few kgs each time but staying within my limits until 1RM. One note if you haven't done them much is that 1RM's do seem to dampen your nervous system a bit and you will find that you probably can't perform at max level for a few days. Hence one such session per week is quite adequate and you will even then almost certainly need rest weeks or periods where you lift high reps eg 3x6-8 Be faithful and give it some time, i'm sure you will adjust and it will be to your benefit- just keep the technique tidy  |
|
|
|
Post by Patience on Oct 10, 2006 13:04:29 GMT 1
Err - just a bit concerned that I struggle to lift, say, x sets of y at 95% of my 3RM, so I'm a bit confused how I can manage x sets of y at 95% of my 1RM unless there is something in my training program I'm failing to understand, which wouldn't be unusual.  Oh, that and the fact I pretty much haven't been near a weights room since June.   |
|
|
|
Post by wez on Oct 10, 2006 14:30:26 GMT 1
The whole % bit is just a guide line. All 3 RM's means is as much weight as you can do for 3 consecutive lifts. eg if you can lift it 4 times then there is not enough weight on there. By the by, when a % weight is written down it always means as a % of your 1RM. so if you lift 100kg for 1 then 80% is 80kg- and you might be asked to lift that 8 times etc. '95% of 3RM' just sounds confusing and over complicated. For example how can you calculate your 1RM from that? 110% of your 3RM?!! thats more than you can lift!!! So for simplicity (works best for most of us athletes) percentages are always of the 1RM. If you are concerned you can't lift 95% of your 1RM x times then maybe your actual pb in that lift isn't your current 1RM so re-test it. Also everyone is different in that some people can bang out 95% of their 1RM 6 times others once or twice, its just a guide so do what you can do- no need to worry. Gah... all this talk of RM's and %'s is making by head hurt- i don't ever stick to that stuff i just write the number of reps per set i want to do and put on as much weight as i can manage for them. If i can manage some more i lob some more on- and hey presto progression. It ain't really rocket science- luckily.... |
|
|
|
Post by Patience on Oct 10, 2006 15:34:03 GMT 1
I see what you are saying. As I have only tested on 3RM before, all my weights have been worked out as a % of that 3RM. So my programme last year would have said say do 3 sets of 4 lifts at 95% of 3RM. Sometimes would be able to do that, sometimes I wouldn't. This year it's the same, except it's 95% of 1RM instead of 95% of 3RM, so by definition it's heavier. I'm looking forward to failing to lift more! [frown]
|
|
|
|
Post by slinger on Oct 10, 2006 16:20:19 GMT 1
patience, just a little guideline for you......
for a load of 100% of your maximum, you can only perform 1 repetition.
for a load of 95% of your maximum, you can only perform 2 maybe 3 repetitions.
for a load of 90% of your maximum, you can only perform 3 maybe 4 repetitons.
for a load of 85% of your maximum, you can only perform 5 maybe 6 repetitions.
|
|
|
|
Post by Patience on Oct 10, 2006 17:53:54 GMT 1
Oh dear, I don't understand now. I have a weights program with, for example, a 1RM on power clean of 60kg. Now, during one of the weeks of that program I need to do 3 sets of 5 repetitions at 95% of that 1RM (say 57.5kg). Last year my 3RM might have been 55kg and I would have been lifting 3 sets of 5 reps at 95% of 3RM (which would have been 52.5kg). If my training program is right then I need to be lifting 57.5kg 5 times per set this year when I could only lift 55kg 3 times before collapsing onto the floor! ;D So.......are you saying, that now the program is based on 1RM the %s need to move? You see the training program I have for this year is the same as the one from last year in that our number of sets, number of repetitions and % lift stays the same, the only thing that has changed it the actual weight lifted is x% of the 1RM instead of x% of the 3RM. |
|
|
|
Post by Administrator on Oct 10, 2006 18:29:25 GMT 1
Unless the intention is to lift more intensively then the % should also change to compensate for the increased benchmark from 3rm to 1rm.
|
|
|
|
Post by Patience on Oct 10, 2006 18:59:22 GMT 1
Cheers, Jim, that would make sense. Phew, I don't have to feel inadequate in the gym as well as everywhere else.
Now all I need to figure out is what they should change to!
|
|
|
|
Post by robyn06 on Oct 10, 2006 21:33:04 GMT 1
We did a fitness test today in school. One of the tests where a 1 rep max! we did a hand grip test! I got 37 on it not sure what the measurements are in! but isn't a 1 rep max fitness test suppose to be a deadlift? If so our teacher got it completely wrong and in the store room their is a bar and weights because the school is open for the public after school hours.
|
|
|
|
Post by wez on Oct 11, 2006 12:31:45 GMT 1
Patience- if your program is the same this year and you have changed only from 3RM to 1RM percentages then you are increasing the weight for all lifts!
That sounds scary and i'm not sure if its possible to adjust to that very quickly- i would really suggest starting by testing your 1RM for each lift first then you at least know your starting point and should be able to follow the program ok. It will lead to more faliures in training so don't be disheartened if it happens.
Robyn
A one rep max test can be anything just so long as it is the most you can do for 1 repetition, Its mostly used when lifting weights.
If it was a case of gripping something and getting a digital readout then it is not a true 1Rep max test as you could grip it again and maybe even just as hard. A true 1RM is something that can only be done once. eg If you loadup a squat bar with as much weight as you can do and manage it once but the second time fail to lift it then that is your 1 rep max. It could be any other weight lifting exercise of course.
A grip test sounds like a power output test like the one sprinters use- where they push a force plate with the legs and it gives a digital force readout. Another example might be throwing a jav ball into a crash wall which digitally reads the force.
|
|
|
|
Post by Patience on Oct 11, 2006 18:20:19 GMT 1
Patience- if your program is the same this year and you have changed only from 3RM to 1RM percentages then you are increasing the weight for all lifts! That sounds scary and i'm not sure if its possible to adjust to that very quickly- i would really suggest starting by testing your 1RM for each lift first then you at least know your starting point and should be able to follow the program ok. It will lead to more faliures in training so don't be disheartened if it happens. Yup, that's what this years training program says. As for not being disheartened at the failures - I've got to be able to do something. There's only so much of trailing in last behind the teenagers in sprints and jumps and all the comparison tables we have. It's nice to have a bit to my training that I can actually achieve and see how I'm improving against me during the year. |
|
