Why You Should Never Hit a 1RM Again: Part I
1) You will fail at it. If you are not familiar with the concept of failure, then read Failure 101 before continuing.
Failure is one of the best ways to learn something new. If you don’t understand why, just think about how many times you have failed at lifting weights or performing other physical activities.
They all had some sort of negative effect on your life (or sometimes even death).
If you want to succeed at anything, you need to make mistakes. And if you want to succeed in lifting weights, then you must experience failure.
You may wonder what is so bad about failing?
After all, it’s a good way to learn something new! Well…it isn’t really. Let me explain why.
The first time you attempt a weightlifting exercise, you probably do it because you feel like doing it. You may even believe that you have no idea how to lift the weight properly, but you go ahead anyway.
Then, after several attempts, your form starts getting worse and worse until eventually you cannot complete the movement at all.
At this point, what happens?
Your confidence drops and your motivation goes down.
What happened next?
You stopped trying altogether!
You see, failing is not a good way to learn something new. When you fail, it has a negative impact on your mind, and this will prevent you from doing the same activity again in the future.
If you want to incorporate an activity into your life, then make sure you succeed. Do not fail at it.
Think of activities as skills that you are learning. Let’s say you want to start playing a new video game.
Will you read the instruction manual, or just jump right into the game?
The correct answer is obviously the former.
Because you want to succeed in the game!
The same concept applies to lifting weights. Always start with lighter weights so that you know what to do with it.
Watch more experienced lifters and ask them for tips on how to lift the weight properly. Understand the biomechanics of how your body moves during the activity so that you know which muscles are being targeted.
Remember, if you fail at something, then you will lose the motivation to do it again. Always make sure that you succeed in whatever activity you are doing.
If you fail, then it’s a good indication that it wasn’t the right activity for you in the first place.
Why You Should Never Hit a 1RM Again: Part II
Now I’ll talk about hitting a 1RM, or 1 rep max (which ever you prefer). It doesn’t matter if you are new to lifting or a veteran, there will come a time where you want to push yourself and attempt to hit a 1 rep max.
Of course, this concept is different for everyone. I’m sure some of you have no problems hitting 1 reps, while others (like myself) sometimes have trouble doing half of the required amount.
It’s all good though. It’s just another part of the learning process.
Although, I do not recommend this process to everyone, since it can be really dangerous if you aren’t careful.
When I first started training legs with 1RM attempts, I didn’t understand the concept of lifting explosively. At that time, my goal was to just pedal as fast as I could (similar concept to doing all out effort in cardio), without paying attention to form.
As a result, I was getting injured a lot and not making any progress (which might explain why my legs are underdeveloped for my height).
It wasn’t until I started learning proper form (along with the proper way of lifting weights) that I started to make real progress.
I recommend that you do not try 1RM attempts at all. I’m only writing about this to give some people who are curious about this concept an idea about what it’s all about.
If you want to learn more, then research more. That’s why the internet was created!
Don’t forget, form is always more important than how much weight you’re lifting. Always maintain good form under any circumstances.
Workout Frequency: How Many Times Per Week To Train
This is a really common question that a lot of people have. From what I’ve seen, most people train each muscle group between once and twice per week.
Of course, some people train a muscle group more than twice per week (known as split routines), while others train a muscle group less than once per week (known as mass accumulation routines).
Which one is better?
It all depends on your goals, recovery ability, and much more. I’ve written an article about workout frequency that you can read about.
To put it simply, it’s best to figure out what works for you, instead of following something that someone says works for them. Everyone is different, so what works for one person might not work for you.
Experiment with different frequencies and find out what works best for you.
How To Make Calories
Frequency: How Many Times Per Day To Eat
Most people have a certain eating schedule that they follow on a daily basis.
The most common eating schedule that I’ve seen is the following:
5-6 small meals per day
Each meal containing a healthy balance of carbs, proteins, and fats
So what’s the best eating schedule?
Again, it all depends on your goals, body type, daily schedule, etc. I’ve written an article on the subject that you can check out.
To put it simply though, it’s best to find out what works for you. Everyone is different so what works for one person might not work for you.
I’ve tried both the eating schedule that I described above, as well as just 2 meals per day (having 6 meals and daily meals). From my experience, both can work quite well.
It’s just a matter of preference at that point.
For example, some people might prefer to eat 5 smaller meals per day since it helps them from getting hungry and eating too much at the next meal.
Other people might prefer to just eat 2-3 meals per day since they like less meals and find it easier to prepare food for only a few meals.
The best eating schedule is the one you can stick with. Find out what works for you.
How Many Calories To Eat
I really can’t give you a specific number of how many calories you should eat per day.
The best way to give you a number would be to plug your details into one of the many calorie calculators online. These will provide a general guideline of how many calories you should be eating each day in order to reach your goal weight.
I’ve written an article on how to do this, which you can check out here: How To Calculate How Many calories You Should Eat Per Day.
How To Structure Your Meals
This is something that a lot of people don’t think about. Most think that as long as they’re eating the right foods, any way of preparing them is fine.
While this is true to an extent, the way in which you prepare your meals can help with your goals. For example, if you’re trying to lose fat, you might want to consider eating all of your meals plain and steamed.
Even having a little bit of oil on your salad will pack on the calories.
If you’re trying to gain weight, then you want to do the opposite and really pack in the calories. A common way of doing this is through bulking.
This involves eating a lot more than normal and really paying no mind to things like fat or cholesterol.
You can also gain weight by following a diet similar to what I mentioned above for losing weight. It’s all about preparing the foods in a different way in order to reach your goals.
The last thing I want to mention here is that you want to try your best to…
Reduce The Impact Of Other Habits
If there’s one thing I’ve learned about reaching your goals, it’s that a single bad habit can make things 10 times harder than they have to be.
As an example, if you smoke, then not only are you damaging your lungs and shortening your life, but the food you eat doesn’t get processed as well. This means you require less, which would make it harder to gain weight.
Eating a lot of processed food also has a negative impact on your goals. These foods are packed with preservatives and sugars that cause you to gain weight and feel like crap.
Once again, 10 times harder to reach your goals.
The same can be said for other bad habits such as drinking, doing drugs, or anything else that isn’t good for you.
While I’m not your parent and don’t have any authority over you, if you really want to reach your goals then cutting out (or at least cutting back on) these bad habits will help a lot.
…And That’s About It
I know this is a pretty vague article, but I feel like that’s why a lot of people fail when it comes to reaching their goals. There’s no definitive way of doing things.
The best you can do is cross your t’s and dot your i’s as much as possible.
I hope I’ve helped in some way. Good luck!
Thanks for reading!
Please click on the link below to download your free PDF, Ten Tips To Be A Healthier And Happier You.
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1. How To Calculate How Many Calories You Should Eat Per Day
2. Why Starvation Diets Are Useless
3. 5 Quick and Easy Breakfast Ideas For Fat Loss
4. 5 Quick and Easy Lunch Ideas For Fat Loss
5. The Truth About Six Pack Abs
6. The Truth About “Fat-Burning” Foods
7. The Truth About Intermittent Fasting And Exercise
8. The Truth About Exercise And Sleep
9. How To Meditate For Maximum Benefit
10. How To Not Let Your Emotions Control You
11. The Secret to Changing Any Habit
12. How To Get 1% Better Every Day
13. How To Manage Stress For Increased Focus And Better Health
14. How To Have More Mental Energy And Focus
15. The Truth About Willpower And Motivation
16. How To Increase Your Attention Span
17. Why Gratitude Is Good For You (And What To Be Grateful For)
18. The Benefits Of Forgiveness And Letting Go Of Anger
19. How Optimism Can Make You Healthier
20. How To Cultivate Courage And Build Confidence
21. How To Get Out Of Your Own Way
Sources & references used in this article:
Using full acceleration and velocity-dependant exercises to enhance power training by D Baker, SCB Broncos – Strength and Conditioning Coach, 2007 – researchgate.net
Do non-responders to exercise exist—and if so, what should we do about them? by C Pickering, J Kiely – Sports Medicine, 2019 – Springer
Strength Training for Young Athletes—Safety, 1RM Testing, Growth Plates, and Testosterone by M Wattles – elitefts.com
RESTRICTED BLOOD FLOW RESISTANCE TRAINING: THE OPTIMAL TRAINING PROTOCOL TO INCREASE MUSCLE MASS AND STRENGTH. by A Paravlić, M Geržević, R Pišot – Research in Physical …, 2016 – search.ebscohost.com
Variability of Practice and Strength Training Periodization: When Theories Collide by J Kennedy – 2020 – Power Through Motion