May 9 2023
The Ultimate Guide to 1RMs and Maxing Out
Today we're going over the what, why, when, and how of maxing out! There are several reasons you might want to test out your one rep max on main lifts such as squat, bench, deadlift, military press, hip thrust, etc. In this episode we discuss the benefits, outline strategies to effectively work toward a max out, and explain exactly how to approach max out day from warm up sets to safety to execution of the lifts!Below is a quick sample 11-week program that we mentioned in the episode. For this program you would want to start with a weight that feels like a 7 RPE (or 70% of your 1RM if you've already established it previously) and perform 5 sets of 5 reps. Each week, add 5-10lbs to progressively overload. The built in drops in volume will serve as de-load weeks even though you will continue adding weight each week.Week 1: 5x5Week 2: 5x5Week 3: 5x5Week 4: 5x5Week 5: 5x5Week 6: 3x3Week 7: 3x3Week 8: 3x3Week 9: 2x2Week 10: 2x2Week 11: Max out!We hope you enjoyed this episode! Make sure you head over to our Instagram page to comment on the episode and ask any questions that came up for you as you listened!Follow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpakLinks and Codes:RISE ProgramVivo Barefoot: Use code PAK10 for 10% off your order!Legion Athletics: Use code PAK20 for 20% off your first order and double loyalty points for subsequent orders (equivalent of 10% cash back)Free Downloads: jasonandlaurenpak.com/free-resources
