Weight training: after your max weight? (muscles, lifting, bench press, reduce)

[♥~Reston]

Once you reach the maximum weight that you plan to lift, what do you do the next time that you work out? Do you reduce the weight and then increase it back again the next time? Thanks

[JohnHAdams]

Peaking is a giant problem. I've gone nowhere since my joke thread about overhead pressing 280 or 300. Absolutely nowhere.

Doing a slightly different exercise is the best option I would guess.

Why would one quit before they peaked?

[Northside904]

After I max out at a certain weight, I train with that weight until I can crank out 8-10 reps consistently, then I max out again.

[talo]

Originally Posted by ♥~Reston

Once you reach the maximum weight that you plan to lift, what do you do the next time that you work out? Do you reduce the weight and then increase it back again the next time? Thanks

Lets say you have a max bench press of 300lbs.

When you start a program you should use 90% - %95 of this number( 270 or 285 ). This becomes your NEW 1RM.

Week 1
1st set do 60% ( 175 ) for 5 reps
2nd set do 70% ( 205 ) for 5 reps
3rd set do 75% ( 215-220 ) for 5 reps or as many as you can.

** I am rounding up**

Week 2
1x3@70%
1x3@80%
1x3@85%

Week 3
1x5@70%
1x3@80%
1x1@90% - or as many as you can.

Week 4 - rest

Repeat the three weeks and add about 5-10 lbs to your lifts.

It should take you a long time to come back to that 300 max bench ( maybe 16 weeks ) and once your there you will smash it and may get it up for 3 reps and mayber your new max will be 315.

Now if you can't get past the 315 mark - redo the program now using 315 as your 1RM.

So , Yes one you hit you Max Rep you will want to drop the weight down and slowly build it up again in order to smash through your past PR.

HOpe that makes sense.

[talo]

Originally Posted by NorthsideJacksonville

After I max out at a certain weight, I train with that weight until I can crank out 8-10 reps consistently, then I max out again.

On Thursday I maxed out my bench at 350lbs. Now there is no way in hell I would be able to continue to use this weight until I got to 8-10 reps without lowering my weight and taking another run at it.

Samething with my squat and deadlift.

Training your 1RM is very taxing on the CNS -

[Northside904]

Originally Posted by talo

On Thursday I maxed out my bench at 350lbs. Now there is no way in hell I would be able to continue to use this weight until I got to 8-10 reps without lowering my weight and taking another run at it.
Samething with my squat and deadlift.

Training your 1RM is very taxing on the CNS -

Some people only train on their 1RM, which is fine. I rarely train with a certain weight on 1RM. I like to do 2 sets on squat & bench, plus deadlift at 3reps on my maxes so I'm actually working my muscles. On good days, I'm able to crank out more reps but that's the norm for me. This method has helped me add 50-100 lbs on my bench, squat & deadlift every time I max out.

[talo]

Originally Posted by NorthsideJacksonville

Some people only train on their 1RM, which is fine. I rarely train with a certain weight on 1RM. I like to do 2 sets on squat & bench, plus deadlift at 3reps on my maxes so I'm actually working my muscles. On good days, I'm able to crank out more reps but that's the norm for me. This method has helped me add 50-100 lbs on my bench, squat & deadlift every time I max out.

I train my 1rm once a month ( maybe ) more like every 6 weeks. I do this because I compete in powerlifting and on the day of a meet this is what is done. One lift as heavy as possible

[Northside904]

Originally Posted by talo

I train my 1rm once a month ( maybe ) more like every 6 weeks. I do this because I compete in powerlifting and on the day of a meet this is what is done. One lift as heavy as possible

Cool, I compete in powerlifting meets as well If I train my 1rm, I make sure I have a capable spotter just in case I get stuck, which has never happened so that's why I train the way I do.