![]() The most accurate way to find your 1RM is to test it. Don't put too much stock in and just focus on gradual improvement according to your coach's training plan. Rep max calculators give us some insight into the average. So the question is: why do you care what some chart says about your theoretical 1RM?Įven in the sport of powerlifting or weightlifting, 2nd and 3rd attempts are done largely by feel and experience vs. The truth is that there are very few sports where accurately predicting your 1RM is essential. But that never actually materialized into anything. Every time I hit a new rep PR, I'd punch it into the 1RM calculator and dream about what my new 1 rep max would be. Stay tuned for that one, because there's a lot of confusion about it. I'm going to talk more about adjusting your training based on neuromuscular efficiency in another post. The other is working with an experienced coach who knows what each individual client is capable of. go to a weight that feels like you have 2 more left in the tank) are some methods of dealing with this. do 4-6 reps) and Rate of Perceived Exhaustion (RPE. Coach's should have awareness of this when designing programs. Athlete B will have a relatively moderate session. If athlete A can do 3 reps at 85%, and athlete B can do 8 reps 85%, they'll have a completely different training effect from the same workout, for example: A won't be able to complete the first set. In the context of a lifting program we can immediately see a problem. Some activities favour low NME individuals (general things that involve more endurance) and other sports favour high NME athletes. If you have low NME, you recruit less muscle fibers for each rep, giving you an ability to endure and continue working. If you get 4-7 reps, you've got roughly average NME. Although this doesn't always hold true, changes are you have good speed and a good vertical jump. If you have high NME, you can recruit more muscle fibers for each rep, so you fatigue faster. If you get 1-3 reps, you're considered to have very high NME. Typically we'll use a tempo to keep this standardized, since taking a 5sec rest at the top of each squat can change performance significantly. A frequent test would be to build to a back squat 1RM, then after 10-mins of rest, to do as many reps as possible at 85%. Some coaches call this "neuromuscular efficiency" or NME. Genetics/Inherent Characteristics: Some athletes are more explosive and less enduring than others, regardless of training.Either way, understand that your rep percentages for squat, deadlift, cleans, presses, bench, chin-ups etc. Perhaps this is linked to previous training experience, but I haven't found any strong correlation. Exercise Selection: I've found that some clients are just better at doing reps on certain exercises than others. ![]()
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