One-repetition maximum
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Search complete. 49 mentions across 24 episodes found for "One-repetition maximum".
Sep 10, 2026
Joe DeFrancoHOST
You might have the backup players who didn't play as much doing a little bit more.
Joe DeFrancoHOST
Maybe they do a couple more sets, train at a higher percentage of their 1RM, whatever it may be.
Joe DeFrancoHOST
And then famously, I spoke about if you train a meathead like Brian Cushing, someone who like... likes training and just psychologically feels a little bit better doing something the day before a game after practice on friday if you have saturday games let them come in and do some bicep curls some arms it's not gonna hurt it's not gonna fill the glass you know i talked about that it Three sets of biceps ain't, you know, overflowing your cup.
Joe DeFrancoHOST
So don't be like a super anal coach like I was very early in my career.
Joe DeFrancoHOST
You might have the backup players who didn't play as much doing a little bit more.
Joe DeFrancoHOST
Maybe they do a couple more sets, train at a higher percentage of their 1RM, whatever it may be.
Joe DeFrancoHOST
And then famously, I spoke about if you train a meathead like Brian Cushing, someone who like... likes training and just psychologically feels a little bit better doing something the day before a game after practice on friday if you have saturday games let them come in and do some bicep curls some arms it's not gonna hurt it's not gonna fill the glass you know i talked about that it Three sets of biceps ain't, you know, overflowing your cup.
Joe DeFrancoHOST
So don't be like a super anal coach like I was very early in my career.
Doug LarsonHOST
Um, most of my, my bilateral barbell stuff is really more, like, kinda like velocity based training these days.
Doug LarsonHOST
I'm not really truly going to, like, like, true 3RM, 2RM, 1RM maxes.
Doug LarsonHOST
I- I'm, I'm not really doing, like, to, to failure and, and doing forced reps.
Doug LarsonHOST
Like, I'm do- I'm doing, like, sub-max reps as fast as possible, clean, clean, clean reps, and then I do all my volume on everything else, and that makes my body feel great.
BrandonHOST
And part of that is it self-selects for those that are just stronger because, and we've seen this in the games, right? The testing body has, or even semifinals to get to the games.
BrandonHOST
It's more 1RMs or true strength endurance, which we're about to talk about, or just really high powered events.
BrandonHOST
You know, maybe it's an erg into something that's like really fast, like a heavy snatch.
BrandonHOST
And so to do that well, you have to be strong.
JakeHOST
2.20 but now they're so good at moving their body and then if they're good at that then it only helps them as far as moving machines and then moving load and the rep speed is fast enough so actually plays into if you're a little bit bigger it's not like back in the day where it's as much of a limiter because you can just get better enough at moving your own body and moving faster to where okay i'll be strong and the trade-offs can sometimes be worth it for sure All
BrandonHOST
right, so I'm going to completely flip the script here because this is what we actually came to talk about.
BrandonHOST
I wanted to do this really catchy thing at the beginning where it's like strength's not about your 1RMs, but I still wanted to leave some breadcrumbs for the next podcast when we do talk about absolute strength.
BrandonHOST
For this one, we're talking about strength endurance and how to think about that if you're an athlete that's already strong and needs to get more enduring in the offseason, especially with barbell capacity or maybe even gymnastics capacity.
Frank OvertonHOST
What I would say to answer this question is first of all, do the adaptation phase properly.
Frank OvertonHOST
So you do the adaptation phase for three weeks and then you determine your one hour You don't just go in and determine your 1RM on the first day.
Frank OvertonHOST
So to answer the pop quiz, Jeremy Vanover says just enough weight to feel like you're working.
Frank OvertonHOST
That's wrong, Jeremy.
Frank OvertonHOST
So really to answer the question of Penn 1750, what you can do in the third week when you're getting up to adaptation work, you know, workouts number eight and nine, begin to challenge yourself.
Frank OvertonHOST
You can feel what it's like of what you can maybe do for eight reps because you do four sets, eight reps per set of the squat, four sets, eight reps per set of the leg press and begin to feel it out, challenge yourself.
Frank OvertonHOST
And by the time you get to your 1RM, You should have a pretty good idea of what you think you can lift.
Frank OvertonHOST
And there's some one RM calculators online that you can use and you enter what you can lift eight times.
DonaldHOST
Well, you can also look at intensity from the lens of how fast you can sprint a 400.
DonaldHOST
So even with that, there's other ways you can look at intensity in regards to like within a rep range, how intense is it? But the moment is not a 1RM, it's less intense.
TimHOST
I always visualize this as like knobs, right? You know, a label them, whatever you want, intensity, um, duration, frequency, uh, whatever.
TimHOST
And the way I get my runners to visualize this too, is it's in the same way as the under most circumstances when one knob gets turned up another knob gets turned down um excuse me that it varies the degree to which is that's manipulated varies athlete to athlete and is is very individual and specific um but you know when we talk about like ramping up training we're not talking about just turning and turning everything to full volume and hitting play
ToriHOST
Whereas now all I want to do is high weight and low reps.
LilyHOST
If you want to get stronger and you're going for like 1RM and 3RM, You're going between like three to six reps. Hypertrophy training is where you build lean muscle mass.
LilyHOST
That's where a lot of bodybuilders train.
LilyHOST
That's where a lot of just like general athletes train.
Bill EvansHOST
They just saw that, hey, when you train, you increase percent lean mass.
Bill EvansHOST
The only one that they saw a really big difference in was the, I believe it was just like the upper body, the upper body percent change in 1RM, which for bodybuilders matters, right? Like that's their primary outcome.
Bill EvansHOST
But there is other literature.
Bill EvansHOST
This was just one of the papers that I found in 2014.
Calvin LackeyHOST
If you have been pushing the squat pretty hard and not seeing any progress in a lot of these variables, that might be a 5RM, 3RM, 2RM, 1RM.
Calvin LackeyHOST
If you're not seeing any progress along there over the course of about six months or so, it's really time to change things up.
BrianHOST
Welcome back to the Last Step, Best Step podcast.
BrianHOST
and you just need to find the newbie gains happen again by doing something different by switching it up so um in my opinion like one of the fastest ways to see results on a plateau that you've been stuck at for a little while maybe we could define that what would you say is like stuck at a plateau for a little while i guess it depends how often you're measuring
Calvin LackeyHOST
right how invested you are in improving this because like i'll go over a year without pr-ing my squat but also don't try and PR my squat more than like once a year.
Calvin LackeyHOST
So, you know, it's kind of relative, right? If you have been pushing a certain limiting factor for a lot of people that does the squat pretty hard and not seeing any progress in a lot of these variables, that might be a 5RM, 3RM, 2RM, 1RM.
Calvin LackeyHOST
If you're not seeing any progress along there over the course of about, you know, six months or so, It's really time to change things up, right? If you're trying to push that hard and make some changes, like, oof.
Calvin LackeyHOST
Yeah, you got to try something new if you're going to make progress.
Paul ComfortGUEST
The variability, if you predict it from velocity-based training, can be as much as 30%.
Paul ComfortGUEST
So I definitely wouldn't predict it from velocity-based training because you imagine your 1RM is 100 kilos.
Paul ComfortGUEST
You predict it at 30% more.
Paul ComfortGUEST
Then you prescribe 90% of your overestimation by 30%.
Paul ComfortGUEST
The only way to be able to lift more weight or to be able to perform more repetitions at the same load is you're getting stronger.
Paul ComfortGUEST
So you see that, especially if you're relatively early into lifting, you see that on every single training session.
Paul ComfortGUEST
It's easy to stay motivated at those stages, isn't it? If you want to assess your 1RM, pick the primary lifts that you're going to be performing and So whether that be a squat or a deadlift for the lower body and then a push or a pull for the upper body and actually assess that one repetition maximum.
Paul ComfortGUEST
You'd normally then do a series of warm-up sets like you would do before you go to your working weight.
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