Reach your maximum weightlifting potential with this expert guide to the 1-rep maximum.
Heavy strength training for singles, doubles, and triples can help the central nervous system boost muscle growth due to the hormone release from the spinal cord. Hormones like testosterone and HGH are released usually as a result of very heavy lifting in compound movements.
The compound movements to lift to a 1-rep max (or low-rep, heavy strength) are the deadlift, bench press, standing overhead press, back squat, and front squat. 1RM testing shouldn’t be done with assistance exercises because injury can result from the stress put on the muscles around one joint.
For more experienced lifters, work up to 1RM in a given exercise, attempting the 1 rep by around your third work set. Work sets would decrease in reps drastically as the max effort approaches. This preserves energy for the all-out effort and also keeps the nervous system “used” to lifting heavy weight.
