1RMs Simplify Everything
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- Опубліковано 29 вер 2024
- Working up to a 1RM eliminates all programming confusion.
It's simple.. just do singles, % based back-off work from that number, and volume with accessories.
Also watch these videos on maxing out • Max Effort Training Le...
• Will 1RMs Tear You Up?
• My Tips For Maxing Out
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
#1RM #Maxeffort #Strengthtraining
I like your style of auto regulating your volume work based on your training max. Lotta powerlifters do that same thing, just not with singles typically. Percentage based + RPE essentially
Exactly brother! It's incredibly simple and gives you perfect percentages every time so there's no need to overly stress about autoregulation. Combines the best of both worlds without breaking your head or going by feel.
Added 60lbs to my bench in 3 months, not kidding at all doing 1rm for 3 sessions a week. Triceps blew up and went from a plateau of 245 to 305 bench. Pyramid up to a 1rm zerp tricep work ext. Just straight bench
@@ashina5924 Cool. What was your starting max?
@@jonatanolsen37 he literally says it in his comment
@@ashina5924 I'm benching three times a week. Should i do 1RM lifts in every bench session or just at the first session of the week?
You’ve always been ahead of the curve when it comes to the rest of “UA-cam fitness”. Keep it up Alex 💪🏻
Thanks for that, Marc!! You too, hope you're making serious strength gains 💪🏻
JM blakely former bench record holder always worked upto 3 ascending heavy singles before his rep work because as u say, heavy singles are a skill that requires practise..
I completely agree man, I hear people saying that 1rm shouldn’t be trained often, but you put all my thoughts to that in this video. At the end of the day, everyone’s different and what works for one, may not work on another
One thing I noticed personally through training is that the conjugate system or pushing 1 rep maxes on a regular basis is super taxing on the average individuals recovery. If your sleep and eating patterns are on point it shouldn't be an issue. However, for the majority of the population including myself, I think it is better to use periodization, whether linear or undulating. Recently switched back to cycles of 3x10, 4x6, and 5x3 and feel much better recovery wise. I would say conjugate or max efforts on a regular basis are for the more advanced lifters out there and those that dedicate their life to it. Its mostly the CNS getting burnt out.
An excellent channel.
When I am short on time I just max on a few exercises and leave
Been looking for a barbell with weights but goddamn these prices! Even racks!
Yeah man, prices have been crazy high since 2020
I usually only 1Rm when I easily beat it in rep prs
Holy shit this is the leanest I’ve seen you
Wearing your reading glasses while benchpress gives you 5% more strength and that’s a fact. 🤓
Hey, I am doing Alexs novice programm and im feeling my elbows a little bot(probably tennis elbow). I figured out that my elbows might be too high and my grip a little bit too wide during the squat (low bar, I have my pinky fingers on the rings). I am not feeling anything during the sessions. So I will try to fix my squat grip. Can I still do DL, rows and bench press with my regular weight or should I take off let´s say 25%?
My man is looking like athlean x
I don’t max out ever anymore, but I used to. Still super interesting to hear your thoughts on this method and compare to how I look at things.
Appreciate you tuning in, always great to hear different viewpoints even if not training that way anymore.
Same here. I used to max out every cycle or two, haven’t maxed out for a single in a bit over two years now, only 2-3 reps
I've actually been doing this for years. I warm up all the way to my one rep max and then I go down and do my volume afterwards. It makes my volume work feel way lighter. This got my deadlift up to 465lbs at 145lbs after a few years. Not a single injury.
how many warm up sets u do?
@@debo5410 A fuckload. I go bar-135-225-275-315-365-405-425-465.
@@UnforsakenXII How many reps per weight? Is it 5 reps per weight till you get to 465?
@@vidform I am not sure what you mean but I was able to do 405 for 5 reps (on a good day) when I was hitting 465, if that's what you asked. I haven't tried since I went on a cut.
do you rotate exercises and if yes which exercises & how often?
Alex, I know you've done a couple interviews with other lifters over the years; I think an interview with Brian Alsruhe on the concepts around 1RM focused training would be awesome as I know from his channel he would agree with everything you're saying. Keep up the great work brother! 👊🏻💪🏻
I started implementing 1rms when this video uploaded + int/vol day
My bench went from 80kg to 112kg squat from 120kg to 140kg and Deadlift from 145 kg to 180kg
Only in 3 months? Thats crazy man
Agree, man. Mixing heavy maxes and lighter weight volume work has been where I’ve lived my whole lifting career. Most fitness “gurus” have no clue. And, yup being technique conscious is the difference in being a broken 35 year and a cock strong healthy 50 year old.
2:02 this clip (and so many of the others) you literally look like a fake natty. Not that you are one, just that you look like one. What an achievement man, I almost feel like you may someday go down as a natty legend like steve reeves. I'm dealing with crushing insomnia rn and it's hard to get myself to do anything but I'm gonna go attack the weights as best I can because you inspire me.
Hey Alex:
People like Chris duffin work with 1 rep speed of a 90% to calculate the 1rm of the day.
This reduces the risk and stress on the body
Chris Duffin is a smart guy, and that's a GREAT way to program percentages for the day.
There's so many misconceptions about maxing out so please watch these important videos as well!
ua-cam.com/video/PyYagpkH7OE/v-deo.html&t
ua-cam.com/video/i4glJUh6VKY/v-deo.html&t
ua-cam.com/video/GtG1LEvVNlc/v-deo.html&t
Been watching your channel for years now. Still appreciate your videos man, they're inspiring. God bless you man. I went to Bible school in New Brunswick and now I'm an associate pastor at a little church here in Maine. Just thankful for all your work man. Stay strong in the Lord.
Jesus is King !
Alpha Pastor
I can definitely confirm, after avoiding 1RM for a few months my 1RM went WAY down and I lost all the cues for good form.
Maybe if you're a World Elite who benches 500lbs on a "Volume Day" then going 1RM every workout might not be good for you, but basically everyone else would benefit from frequently testing their 1RM. There is one problem though, you NEED either a Lifting Cage or a Spotter, otherwise going this close to failure every workout probably is dangerous. Personally I really appreciate having a good lifting cage where I can set my bar height for every movement and fail reps as much as I want with minimal consequence.
It all just depends on what you do, but if you avoided a 1RM for a few months and it went WAY down, then you were likely doing something wrong. It shouldn't go way down, no matter what you do. If you are making gains in reps, unless you are doing 12+, you should be making some gains in 1 rep max or at least not losing a lot. It is about specificity. If you never do low reps say 1-3, you will not be used to them. If you start doing them again, they tend to go up again rather quickly as you get used to the low reps again.
@@coen071993 yeah I agree. If you do it properly you can not do 1 rep max at all and eventually youre 1 rep max will turn into like a 3 rep max at which point your 1 rep max obviously went up without having actually done a one rep max
Just wanting to tell you that you are an amazing person...started watching you many years ago and am really proud of seeing the amount of improvement that you were able to achieve over the years...you inspire me to develop myself even further...thank you alex
This is almost exactly how I've started training each workout. The only difference is I prefer to go to RPE 8 vs all out because I feel like I have less fatigue when doing my back down sets and can go heavier
So you work up to a top single of bench/squat/dead and then just do volume at 60-75%?
That is exactly what I do…feel like it really helps prime my CNS to lift with better form too all while not completely frying me for the rest of my workouts.
@@bpt249 right. So I train days based around the bench, squat and DL, repeating twice a week. So for all of those workouts, work up to a top single, then just move onto back down work?
Or would I only top single once a week for each lift?
@@anthonyplaysbass yes. I only train 4 days a week right now though. 3 days built around squat bench dl, then the 4th day I will either bench or squat a second time and alternate those 2 on that 4th day each week. I don’t deadlift twice a week. If I go anymore than that I feel like I fry myself. Those 3 days I work up to a top single around rpe 8 then do back down work. The 4th day I focus more on volume. That is just what has worked for me the best over the past few years.
@@bpt249 Ah right. And how do you progress? Do you feel it's enough volume? What would your set/rep schemes look like?
I love this video, it perfectly explains what i was trying to explain to my brother, i couldn't explain it as well as this so i sent him this video, much love
Thank you Scott, it could be tough to explain this subject but I'm glad it made sense.
I injured myself doing dips to failure. Did dips for the first time yesterday without any pain. Decided to go full ham. Hit a +20lb PR
Me: *enters gym
Me: hits Max Effort set of heavy squats
Me: *leaves gym
We cant see the dislikes because there are non
This is the way we always trained growing up.. not sure why we moved away from this… work up to a max then burn out at 325 185 135 lol
I replaced doing 1RM attempts with 3RM attempts. At least if I fail, I still probably at least hit 1 or 2.
You recently recommended natural hypertrophys UA-cam channel in your last livestream, I’m very thankful that you did this I’ve been watching both your videos and learning a lot. He said in a video that he advocates a slight caloric surplus if that, but what I’ve been told as a novice is most of my size should come within a year to year and a half of training, I recently hit a plateau on floor press running your novice program but my other lifts are progressing, I’m about 3 months in. Do you think I should add more calories? I’m confused weather this is the right move or not
In case Alex doesn’t respond the real answer is just that people overcomplicate bulking and cutting. If you’re already 15-20% body fat and your genetics allow you to be 12% then you don’t need a surplus. You’re already bulked up, you could even go in a deficit and gain muscle. There’s a 2014 study about just that google lean body mass protein evidence based something like that. Basically 1-1.4 grams per pound of lean mass was enough for most of the bodybuilders to build muscle while on a 500-1000 calorie deficit
If I were you instead of consistently trying to break the plateau of that lift I would lower the weight 10-25% and focused on your technique and feeling the muscles working then increase weight slowly after about three or four weeks.
I find as novices we can go a little crazy with increasing our numbers and go beyond what we're currently should be capable of doing. Sometimes the body needs a slight reset to catch-up with our will!
@@PornEqualsHappiness Thank you for the advice man
@@KurokamiNajimi thank you man
I usually dont do 1rm the Lowest I go is 3rm where the last rep is a grinder then plug the numbers into 1rm calculator surprisingly the calculator is usually spot on
It's works and manages your volume so you don't do too much. I often max on squat, bench and deadlift and then do 2 or 3 max back off sets at between 70 and 80% of my 1RM between 6 to 12 reps. Then some light fluff accessories for a pump and you get a great physique.
Exactly brother, it's literally that simple.
such an inspiration, Alex! Thanks for the extra motivation, brother! (btw- what kind of power cage is that? I'm thinking about upgrading to that one!)
Glad to see someone actually talking about stuff that works for actual training. Hate these weakling trainers and dyels lately.
I've been doing this for a long time because it just works for me, but no one else around me did it, so I thought I was just being contrarian. I'm glad to find out the max effort method is actually a thing! 😅
This is why 1RM get a bad rep... bahahahaha, no pun intended, I suppose :D:D:D
This is the philosophy I strive for with Weighted Dips and Pullups then hopefully a bit polishing and few weeks of training for Handstand Pushups/OAC’s since I’ll have the absolute/relative strength by then! I’ll be getting Matthew Zlat’s program soon and hope for the best 💪🏽 Thank you for everything Alex
Ohhh yessss lots of streetlifting competitors train this way. Let's get these gains bro.
Honestly I've never found my 1RM because I always thought I'd hurt myself trying to lift a heavy weight I've never lifted before. It's very concerning for the bench press since I don't have a spotter. I think I'm gonna try a 1RM for bench press by doing it in the squat rack with the safety up.
Just ask someone at the gym if they can spot you? Be specific and tell them that your are going for a 1rm and tell them not to grab the bar unless you tell them.
Hey Alex, what is your weight looking like now? And what are you planning to go back up to?
In the 150s, going to go back to around 165lbs
Now this is a good video, I LOVE LIFTING HEAVY ASS WEIGHT
_"this is why 1 rep maxes get a bad _*_rep"_*
Well played good sir.
Some days are the weight work (triples to singles), some days are rep work (AMRAP or volume).I always define my training like these.
Classic intensity and volume days are awesome!
@@AlexLeonidas I've been doing intensity and volume combined is that good. I was stuck on my squat for months pro covid but I recently started just doing high intensity slightly lower than 1 rep max for 3 sets of 12. I've consistently been able to raise my squat 10 lbs every weak for 3 sets a week. My previous max I'll be doing for 3 sets of 12 next week. (insha'Allah) Any thoughts on this style, does it sound safe, if it isn't broke don't fix it right?
Hey Alex how would this be for a 6 week Concurrent Bench cycle.
Week 1: Barbell Bench Press
Week 2: Swiss Bar Floor Press
Week 3: Close Grip Bench Press
Week 4: Barbell Floor Press
Week 5: Swiss Bar Bench Press
Week 6: Close Grip Floor Press
Simple and effective, the ONLY thing that might cause plateaus (not right away though) is switching between close and wide grip within that close timeframe. The movements are so similar that you might be more prone to overuse or not getting the PRs you think you'll get. I'd personally switch the regular bench + floor press for chain/band variations.
@@AlexLeonidas gotcha! So this is what you meant correct?
Week 1: Barbell Bench Press + Monster Mini Bands
Week 2: Swiss Bar Floor Press
Week 3: Close Grip Bench Press
Week 4: Barbell Floor Press + 30 lbs of chains
Week 5: Swiss Bar Bench Press
Week 6: Close Grip Floor Press
I've been trying the max effort method on bench for a few months now, so far my bench has gone down but I think its just from the huge swing from hyper-specificity to having lots of variation and building that more general strength because my variations' maxes have been creeping up over the weeks
I've been doing 1×1 the first week 1x2 the second week then 1x3or 4 the 3rd week. working up to 1×6. Once I hit 6reps I start the process over again. I've been doing this routine on deadlifts only. I've experienced great results.
Would you do this everyday on an upper lower split?
Most progress I ever made was working to a 95% daily max followed by 75% of that max for 5s. Get good at heavy singles, plenty of volume and totally autoregulated.
So, is something like Jim wendlers 5/3/1 a good method?
Don't bench with reading glasses please
Jesse got swole after breaking bad huh
I love maxing out as much as the next guy, but the problem I see with this is fatigue management. In my experience even one out of plan 1RM (especially in the squat) cuts my meso short by 1-2 weeks, making me deload earlier than planned.
This is why I believe 3-6 rep work is better in terms of buiding strength, even tho 1RMs have the edge in specificity, simply because you can get more stimulus in for less fatigue.
Of course there are people who train sucessfully that way, but programs with frequent maxes like the bulgarian method are offen built to filter out the select few that can handle it and just break everyone else. In that sense many get strong in spite of training like this, not because of it
Don't max out do a little bit less than max. Something like 92% of max.
Do your 3-6 rep work after your training max for the day that's the whole point.
ORM A DAY IS THE BUGANHAGEN WAY!
Beast mode 💪 😤
Can i try this once a week with my squat ?
That's what I do. Thank you for covering.
“1 rep Maxes get a bad rep” no pun intended
Why you are sooo motivational??
Cause I love this lifestyle!!
Holy shreds!You look like a statue m8!GJ!
How is this not too fatiguing?
Thought the same
He doesn't waste recovery on heavy leg work
You rotate the max effort variations, that's all. I've been doing this for years, and Montgomery is wrong because I would do this twice a week with upper body and usually heavy deadlifts (like my 700 trap bar).
I can do a BW one arm wrist curl with my right arm.
Is that elite?
Good job for BP 405
I've reserved 1RM as a once every few month thing for fear of injury. The lowest I'll normally go is 5 reps a set. However, after watching this video Im going to incorporate 1RM much more often, likely daily
I can 1RM a pull-up with 4 45 pound plates, and I always wondered why my pullups are far stronger than my bench relatively speaking. I blamed it on genetics but this video makes me realize I do alot more 1RM work with the pullups. And now I'm wondering if that's the reason they're my strongest body part
This is what I do. I max out on my Front squats then next few sets are moderate. Then machines would be medium to light with high volume. It works for me.
I recently ended a % based program because i "lost" strenght, the way it was id start the cycle at 60% and add 5% each week, the first time i did it i added 22 pounds to bench in 7 weeks which was nice after a long cut with about 34 pounds lighter body weight. So it was a regain so to say however i think it worked so well because in the past i was always going mad heavy every single set, and now during the second cycle im loosing the skill of lifting heavy and getting neurologically worse due to spending several weeks building up to 80% an beyond. So im going back to an older style of training, not trully max effort methode, however something along the lines for the rest of the year to build that skill back and really hammer myself with some heavy weights.
@G m Well while you arent wrong, its not the key either the key just is progressive overload. I am someone who naturally does well on heavy lifts, and does super poorly on light lifts anything above 6 reps on compound movements ends up being too light for me unless its done in style of cluster sets. And above 8 isolation movements tends to be too light aswell, aside from things like face rope pulls, bis and tris still have to be relatively heavy otherwise nothing happens. Well not nothing however my training response is alot less.
If you're doing strength work, after how many days off should you pull back on weight? Say if you're doing 5-3-1 for example, your next workout should be the "1" part BUT you couldn't go to the gym for like a week, should you not do that workout and instead go for something easier to work back up to it or nah? Like what's the rough time frame where too much rest/time off means you have to build back up instead of continuing a program? Anyone got any ideas?
If you miss a day or 2 it shouldn't matter, after a week you might want to reconsider redoing the previous 1 or 2 workouts again just to "catch back up." After 2 weeks+, consider building back up again. This is dependent on the individual - some people can feel no loss of momentum after a week off (or even feel stronger because of full recovery) while others feel they have to ramp up again with an extra workout or 2. Test your strength on the first workout after the layoff and autoregulate from there.
does 1rm build muscle?
405 buutttt touch and go.
You look fuckin awesome in these clips dude. Thanks as always for the info
Thank you Aidan, and it's always a pleasure.
kinda like gzcl except all out. t1: high specificity & intensity low reps. t2: variation lifts for hypertrophy and volume. t3: lightweight high rep isolation for lagging muscle groups
It works great bro, hit a 450 deadlift using max effort and dynamic effort. Ohp has been stalling but I added monster miniband I’m always failed at lockout and paying huge emphasis on incline close grip bench press with bands using max effort. Never trying to shoot above a 5lbs pr. it’s pretty safe
How about a 5 rep max? Would this not be better for testing strength while not taking a big chance for injury?
It's worse for testing strength and arguably not safer because there's more fatigue with a heavier weight. Nothing wrong with doing that though, like a 5/3/1 approach. Please see:
ua-cam.com/video/PyYagpkH7OE/v-deo.html&t
ua-cam.com/video/i4glJUh6VKY/v-deo.html&t
ua-cam.com/video/GtG1LEvVNlc/v-deo.html&t
@@AlexLeonidas thanks for the reply
We improved our strength when my son and I would come in on a cardio day and each do a one rep max on our bench press after a slight warm up. It worked great. We each did a few reps at a medium weight, then each did a couple at a heavier weight, then maxed out with a little more than we had done the previous week.
6 one arm chin ups holy fuck
Westside Conjugate is the whey
Damn right
How would something like this work for a chest and tricep day?
Work up to max effort single bench
4x incline DB press
4x fly
3x skull crushers
3x press downs
Then use the same structure for other body parts too?
Your novice program says to not 1RM, so I never have. My sets of 5 for SBD are all ~30lbs less than 2 plate bench, 3 plate squat, & 4 plate deadlift, but they for sure have not been increasing linearly. I started in January. Is this an exception in ur novice program? Should I maybe 1rm for my nervous system/ mental barrier?
I need some help, let's say I work chest and say legs for the same day can can I test my one rep max say both my squat and my bench press or would you recommend to wait for next session
How often should I test 1RM?
Also should I test my 1RM only on compound movements?
What percentage would you recommend doing after 1RM
Would you recommend to it in a caloric deficit?
Thanks for the answers!
Alex, what do you think about a top 3RM instead of a 1RM, for someone who wants some strength and heavy (or fatigued/hard) technique refinement work but doesn’t care about 1RMs and might be worried about joints and connective tissues?
3RM's can work too. But 1RM are generally actually safer (as long as you're not ego lifting).
Why not do a two rep max at slightly lower weight and get close to double the volume though?
Yo everytime I try to do neck curls I get dizzy as fuck, has someone here experienced that as well
Alex, what do you think of the Iron neck device? Apparently it rehabs the neck while strengthening, it makes me think of the Reverse Hyper for the spine. Do you think it's worth the price or do you recommend other neck exercises instead?
I like to peak and test 4 times a year, deload, and reset my program with the updated 1RM. Nice insights here Alex, thanks!
Just today some guys were telling me how im wasting my time withweekly max outs. Even though ive been making consistant strength gains
This guy deserves a sub count that is similar to the likes of Tennyson or Nippard.
Do you think individual differences in disproportionate volume vs intensity performance is largely attributed to training style or something more genetic? For example, I know Omar isuf can often outperform one rep max calculator predictions while still having a great understanding of RPE, RIR etc. while others like myself can do really well in volume work but when going for a 1rm, the numbers fall well short. I know for myself, my 1rm performance is terrible unless I do specific high intensity work, and then it improves a lot, but still lags pretty far behind.
My most recent 1rm was 395 after quite a bit of high intensity work, and it was also quite a grind. However, I’ve done 335 for 8 (probably have 9 now), 315 for 10 (probably have 11), but continue to fail going for 405. Seeing my estimated 1rm numbers be overshot by 35 pounds give or take just seems wrong but I wonder if I’m just not spending enough time practicing singles. Could there really be a 20-30 pound jump in my bench if I just implemented this regularly? It seems too good to be true and it just seems like a higher chance of injury considering how taxing the weights are starting to become.
It seems like maybe some of us are just naturally better at maxing vs higher reps but. I would love it if it’s just me focusing too much on volume or something. Another thing that might be the cause is that I’m 6’3 with a 6’5 wingspan and maybe that’s just a lot to overcome from a grinding perspective but easier to handle on sub maximal reps
How would you figure out the % for Volume Days where you aren't maxing out first?
So just incorporate PAP every session to base the volume work?
You are spot on, "strength is strength". I use 1 RM cluster sets for 3 reps when peaking before a competition. BUT since its a 1 RM, you can't get the second and third reps, so you have use an experienced spotter/assist for the 2nd and 3rd reps. Once the second rep can be done without an assist I increase the weight. Rinse and repeat.
same way been using by Alec Enkiri Fitness for his squat 3 times bodyweight long time ago.
My god, looking absolutely shredded!Looking naturally enhanced!!!
Bro your face looks so good now that I check and compare to your old videos.Please stay in a relatively lean state you look great!
I do one week 1rm, 2nd week 3rm, 3rd week 1rm, and the 4th week I'll do Straight weight 5,3,1rm depending where I am in the cycle. Works well. Anything more than 3 reps gets too far away from max effort for me. I just love doing singles.
"Check out my workout videos" yea mate I've already watched all of them, make more plz and ty
👍👍👍
I love the ME method... But the difference in reps that people can do at any given % varies hugely. Especially the lower you go. (7-26@70% has been found to occur)
At part has to also to individualised..
I have a question Alex. I've been focused on hypertrophy. Can u do strength training followed by hypertrophy every week or strength work only once a month? I don't know how to program strength in and not get over use injuries.
🤓🤓🤓
They do. But really really be 100% alert on all joints and tendons and ligaments. 1RMs will reveal all weaknesses. No where to hide.
Your my go to channel , all these other channels are all ego channels yours is 💯