How To Improve Your 1 Rep Max QUICKLY!

Introduction

In this tutorial, you'll learn how to quickly improve your one-rep max (1RM) in strength training over a six-week period. The techniques outlined here, based on the insights from Mitchell Hooper, are designed for anyone looking to break through plateaus and enhance their lifting performance effectively.

Step 1: Establish a Baseline

• Determine Your Current 1RM: Before you start, you need to know your starting point. Gradually work up to a weight that you can lift for one repetition without assistance.
• Use a Calculator: If you're unsure about your 1RM, you can use a 1RM calculator based on your recent sets. For example, if you can lift 90% of your max for 3 reps, you can estimate your 1RM with the formula:

  Estimated 1RM = Weight × (1 + (Reps / 30))
  

Step 2: Create a Structured Program

• Weekly Schedule: Develop a training program that includes:
  • Strength Training Sessions: Focus on major lifts (squat, deadlift, bench press).
  • Accessory Work: Incorporate exercises that strengthen supporting muscles (e.g., rows, overhead presses).
• Progressive Overload: Aim to increase the weight lifted each week. This can be achieved by:
  • Adding 2.5-5% more weight.
  • Increasing the number of sets or reps.

Step 3: Incorporate Specific Techniques

• Use Variations: Include variations of your main lifts to target different muscle groups and movement patterns:
  • Pause Reps: Hold the weight at the bottom of the lift for a second before completing the rep.
  • Tempo Training: Slow down the eccentric (lowering) phase to build strength and control.
• Utilize Accessory Exercises: Add exercises that strengthen muscle groups that assist in your lifts. For example:
  • For squats: Lunges and leg presses.
  • For bench press: Dips and push-ups.

Step 4: Focus on Recovery

• Nutrition: Ensure you're consuming enough protein and calories to support muscle growth and recovery.
• Rest Days: Schedule rest days to prevent overtraining. Typically, aim for at least one full rest day per week.
• Sleep: Prioritize quality sleep each night to aid recovery and performance.

Step 5: Test Your 1RM

• Reassessment: After six weeks, it's time to test your new 1RM. Follow these guidelines:
  • Warm up properly with lighter weights before attempting your max lift.
  • Start with 90% of your estimated 1RM and work your way up incrementally.
  • Ensure you have a spotter or safety measures in place.

Conclusion

Improving your one-rep max quickly requires a structured approach that includes establishing a baseline, following a well-designed program, incorporating specific techniques, and focusing on recovery. By consistently applying these steps, you'll be well on your way to increasing your strength and achieving your lifting goals. After testing your new 1RM, assess your progress and adjust your training program as necessary for continued improvement.