Journal articles tell us that the Ideal intensity for maximal muscle growth is 80 – 95% of your 1RM ( one rep max ) Now I would would nearly guarantee that most of you that come in here ( even you pumpaholics ) don’t have a clue what your 1RM is! Am I right?
Without this knowledge you will be wasting your time and effort under the bar!
So the next time your in grab a training partner or just ask someone for a spot whilst you perform the following 1RM program:
Begin with a warm-up of 5-10 repetitions at 40% to 60% of your estimated maximum.
Increase Load to 60% to 80% of the client‘s ESTIMATED maximum, attempting to complete 3-5 repetitions.
At this point a small increase in weight is added to the load and a 1 RM lift is attempted. The goal is to determine your 1 RM in 3 to 5 trials. Give yourself ample rest (at least 3-5 minutes) before each 1 RM attempt.