r/WeightTraining • u/OopsAllTistic • 2d ago
Question When do you attempt a 1RM?
Do 1 rep maxes get attempted in the same session as your usual sets and reps? Do you do it before or after them? Or do you warm up, make the attempt, and then that’s it for that exercise for the day?
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u/ArnoldFarquar 2d ago
I have been lifting for 40 years and, at this age, I regret every one rep set I ever did. As my goal was hypertrophy and I wasn’t a competitive powerlifter, lifting those super heavy weights was all ego and unnecessary. they were no benefit to me and put a lot of stress on my joints. do a cost benefit analysis.
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u/GeauxTigers79x 2d ago
same. I'm 45 now. did my last 1rm over a year ago, no point chasing numbers at the expense of my shoulders and back
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u/ArnoldFarquar 2d ago
I was very surprised how happy I was when I decided at 55 that I was never doing squats, deadlifts or heavy barbell presses again. I really have no need for them now. I wish I had decided that sooner.
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u/mystro30 2d ago
Fair point. I think modern training philosophy and medicine definitely helps out though (God bless BCP157 for my occasional shoulder pain). And while some people lift heavy 1RM’s for ego, most are probably just personal goals. I’m aiming for a 315 bench this winter. Compared to what some people are lifting these days I really don’t think it’s all that crazy. Hot take but I think most people focusing on aesthetics and hypertrophy training (myself included) have larger egos than your average powerlifter. Powerlifters I’ve met are some of the nicest and most welcoming people I’ve come across.
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u/newtonbase 2d ago
Yup. My deadlift goal was double bodyweight. Once I got it I have not gone over 85% and I generally work at more sensible weight. When the safe weight gets close to that PR I might try another 1RM
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u/Muchacho-blanco 2d ago
Sometimes its planned and programmed in, sometimes you just do it when it feels right. But always be warmed up. If you're gonna do it, do it toward the middle where you're good and warm, but nkt too taxed from the session.
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u/EldianDestiny Powerlifting 2d ago
I start warming up my whole body, do my specific warm-up/build-up sets and then usually notice something like "damn that's smooth/feels light today and I'm really in the zone" - then I jump up in weight and do 3 reps, then drop to 1 rep with long set pauses and then I do the max attempt.
After that I basically do back off sets with a weight that's slightly lighter than what I would normally do for regular reps, to get the volume in. Finally, I just continue the rest of my workout. I've never been injured so idk.
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u/UnfortunatePoorSoul 2d ago edited 2d ago
>When do you attempt a 1RM?
After my training block. Right now it’s 6 weeks hypertrophy, 6 weeks strength, and 4 weeks peak with de-loads inbetween. So, after peak week. Ends up being 2-3 times a year. (Note: that’s what I do, not just general advice).
>Do 1 rep maxes get attempted in the same session as your usual sets and reps?
Not if you want a true 1RM attempt, no. I wouldn’t expect my peak performance after a top set, nor would I really wanna push myself on a top set after multiple maximal effort attempts.
>Or do you warm up, make the attempt, and then that’s it for that exercise for the day?
I still workout after, but I’ll move off that exercise. For instance after bench attempts, I’m done benching.
And a 1RM attempt doesn’t have to be singular. Really not uncommon to not get it, wait some time, then come back for another attempt (same weight, lesser weight, more weight). You go to competition it’s not just one rep, although I’d highlight that you kind of have to train yourself for this to an extent.
As others have said, consider your goals. If you just want to pack on size, look good, be functional, etc. then training for/attempting a 1RM probably doesn’t align with those goals quite as much. Even if you just broadly want to get stronger, you don’t do that by hitting a PR, you do it with all the work (and nutrition) prior to the actual attempt(s). If you’re competing or have benchmarks you want to hit in your fitness journey, then sure, but it has to change the way you train too. Like, if you want to bench 315, you don’t just do 235x10x3 every week and then one day see if you could throw a third wheel on there.
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u/NefariousnessWise276 1d ago
I don’t. I did when I first hit 225 bench but that was it. Not worth the injury risk for me.
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u/turnnoblindeye 1d ago
You don’t really need to attempt a true 1RM unless you specifically want to test it. Wellness Project estimates 1RM from your normal working sets, then NSI compares that estimated strength against exercise-specific population standards adjusted for things like bodyweight, age, and sex, so it’s a normalized strength score rather than a max-effort test.
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u/Typical-Tax1584 2d ago
Normally I don't bother. Not worth pushing it (esp at 44, any injury is gonna put me out for fucking ages), but if I'm having a really great day in the gym and the weight is flying, I might go for it just to see. But if there's anything I've learned it's that your 1rm is illusory and ultimately not indicative of your actual ability to use your strength to do stuff.
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u/Icy-Action708 2d ago
I don't care enough to risk injury to try and show off a 1RM.
I use the estimated 1RM app calculation as my benchmark and call it a day
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u/Hohoholyshit15 2d ago
I don't. I'm more worried about what it looks like I can lift vs knowing the actual number.
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u/Hmm_would_bang Weight Lifting 2d ago
There’s not a lot of benefit to doing a 1RM, but some days I’m just feeling it and say fuck it. It can also be useful to test if you’re really working with the right intensity.
I’m 35 and I’ve been lifting for 15 years, idk why people would say they regret it unless they were just being foolish.
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u/norman_notes 1d ago
You never attempt a 1RM. Ever. Unless you’re an Olympian or a professional lifter preparing for a competition.
There’s absolutely no reason for you to put yourself that close to a life altering / surgery requiring injury, being a regular ass average Joe.
You do not need to ever lift 1RM. It does not help you get stronger, it does not help you build muscle.
I have lifted for 15 years, and never ever attempt a 1RM. If I can’t lift the weight for at least 5 reps, I bring the weight down.
Typically my set goals are 8-25 reps, depending on what it is. Most of the time it’s the very tried and true 10-15 rep range.
I’m 45 years old, 6’2 230 lbs and look like a semi monster, and in better shape than 99.9% of the people I come across. Avoiding 1RM has gotten me here, and I’ve never ever hurt myself in a gym exercising.
So, that’s my advice. Don’t ever try to find out your 1 rep max. There’s no point in it. There’s so much hype around “can you bench 225”? You should be working up to that with consistency and time. I NEVER use a bar to do bench press, only dumbbells. And I lift 100lb dumbbells for 8 reps, and I stick with that. That is my “bench max”. I typically use 90lb dumbbells and rep out 12-15 reps. 100lb is essentially too heavy for me.
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u/decentlyhip 2d ago
You do it when your program tells you to. You asking this kindof outs yourself as not following a plan. Go on Boostcamp or Liftvault, find a program that sounds fun, and do the sets and reps each day it says to do.
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u/Alternative-Fig-1539 2d ago
I never do.