Monday, December 3, 2012

Sets And Reps To Max Out

How To Build Up To Max Out
The Best Sets and Reps For Setting New Pr's

When it comes to sets and reps for maxing out it's important that you don't do too much. On the other hand you want to make sure you're ready.

So a good strategy is necessary to get the most out of your lift. My buddy Mike passed this progression along to me. Give it a try and let me know what kind of numbers you hit.

When you're warming up for a max lift, you're going to approach things differently than you would for a workout.

Make sure you're pumped, have your workout playlist blasting in the background and have a good spotter.

Sets and Reps For A 1RM

  1. 20 reps with an empty Bar
  2. 10 reps at 45% of your 1RM
  3. 10 reps at 50%
  4. 10 reps at 55%
  5. 75% for 3 reps
  6. 80% for 3 reps
  7. Set #3: 85% for 1 rep
  8. 90% for 1 rep
  9. 95% for 1 rep
  10. Go for new max, about 10-20 pounds higher than your old max. Or 102-105% of your old max.

Once you have a new max a good workout to turn to is Cycle #3 of Bench Mode.

If you didn't hit a new max don't worry about it. Getting stronger takes time and sometimes people have off days in the gym.

Give it a try and let me know your new numbers.

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