rss
 
comment(s)

archives
J|F|M|A|M|J|J|A|S|O|N|D
(20##) 10 9 8 7 6 5 4 3 2 1 0 <
 
DesktopWeb FormText   maxing outTue, 08 Jun 2004 02:47:48 GMT # 

... is lifting as much weight as you can for 1 rep. for powerlifting meets, the lifts include: bench, deadlift, and squat. geared toward leg strength since 2 of the exercises are mostly lower body. you should be able to lift more with your legs than with your upper body, and peoples squat and deadlift maxes are usually similar. you should not max out often as it is hard on your body. it is easy to injure yourself during a max as well as it takes a long time to recover. you also have to train to prepare to max out. if you are working out consistently with 200 pounds for 10 reps, then you need to slowly increase weight and lower the reps. so next time do 220 lbs for 8 reps, then 240 for six, etc... this trains your body to get used to heavier weights, because the weight will feel different and your joints / secondary muscles will need to get stronger. once you get to sets with less than 5 reps, then you can think about maxing out. i dont max out anymore at all. too old. instead i have learned over the years how to accurately guesstimate what i would max. this kicks into play when doing sets of 5 reps or less. for every rep i do, then that means my max is +10 pounds more. e.g. if i bench 300 lbs. for 5 reps, then my max is probably 350 (300 + 5 * 10). for lower body it might be closer to +15 for each rep, depending mainly on how strong my midsection is. use this technique to judge my own strength goals. its also a good way to guess what other people max too. this system does NOT work for me on anything over 5 reps. that is because lactic acid starts coming into play. then it is more about endurance than actual strength, and it will vary from workout to workout depending on energy level.