No it's the camera and its depth of field settings. When they edited the video and zoomed in, you can distinctly see the blurry background and makes it look fake.
- Based on how easily you came out of the hole I'm guessing we can safely throw in 50lbs * *spinal disc pops* * - You heard that when I was coming up? - Yeah bro, it was just AC kicking in
Austin Urch We all start somewhere man, I was struggling with 135lb on the deadlift a month ago and I just hit 280lb for 3 reps yesterday🏋️ peep my videos
Never worked out a day in my life. First time I went to the gym I went with a buddy who is now programming me. I squatted 225 3x5 Benched 135 3x4 Deadlift 285 1x3 My body weight is 143 lbs.
I'm a famous strength coach would decades of experience... I'm gonna GUESS that my INJURED client can Squat 405 with no spotters/safety pins, while making too large of jumps between attempts.
Can't find an unijured person who squats over 315 HIIT for warmup to a 1rm Have an injured person take 90lb jumps Pressure an injured person to lift massively more than they are comfortable with No use of safetys or spotters Dogshit depth by the end Did you get your PHD in a cereal box?
Ballista “his knees went parallel”. First of all, his knees went perpendicular (which means they formed a 90 degree angle). That doesn’t constitute what depth is. For someone to hit “parallel”, their thighs should be parallel with the ground, in a horizontal line, which this guy didn’t do at 405. However, to hit true depth, the crease of your hip should be below your knees/thighs (I forgot which one)
Recommending jumps wouldn't' really help, anyway because that will depend on a lifter's situation. If you've trained to lift heavy, you'll have big jumps. If not, you'll have small jumps. If you only have two sets of 45s for your weight rack, telling you to keep adding 90 pounds each time quickly becomes unhelpful. But he does provide some general principles: 1) Don't wear yourself out warming up. Even for easy weights, only do about 3 reps. As you approach your anticipated 1RM, only do 1 rep. 2) The farther you are from the expected 1RM, the more aggressively you can add weight. 3) Rest well, even after the lightweight sets. In the end, the key is not to add X weight each time; but to build your way up to the 1RM so you're warmed up, yet without taking so long to do so that you wear yourself out early.
@@zerstorer335 resting 3 to 5 minutes after your first warmup set of 3 reps is counterintuitive to maintain warmth and synovial fluid. You see his form breaking down at only his 8th total rep. Why? Because he doesn't have consistency due to the low reps.
@@HG588a It may seem counterintuitive; but that's what groups like ISSA recognize as the amount of time needed to rest to get your ATP back. In a standard workout set, we might go until failure, and that's fine because we want to maximize the stress. Here, however, we'd want to recover as much as possible so our muscles are as fresh as we can reasonably manage as we work our way up to our 1RM. That doesn't mean you just sit around with your thumb in your ear. It's still good (and important) to keep the blood flowing and joints moving; but you don't want to be doing another set of the target exercise too soon. Of course, it won't be a perfect recovery, and that's going to be why his form will start to suffer-- he's getting closer to the point he's tapped out even if he was 100% fresh, but he's not fresh because he's been doing those earlier reps.
yet, he has no spotter He is squatting outside the rack and didn’t hit depth. Terrible way to teach someone how to try out a 1RM, he managed to get the rep but what would he do if he failed the rep ??
@@itsez1129 Nah, that equation doesn't take into account that people have different levels of endurance. I struggle to do 8 reps of 100kgs but my max is 130 kgs. That's 225 and 285 pounds respectively on the bench press.
Max attempt with no spotter and outside the rack is just dumb. Jim should have at least been ready to spot, but they could have filmed this just as easily INSIDE the rack and taught people to be safe while maxing.
Totally retarded video ,he thinks because he has tattoos he can talk nonsense and people will buy it. He explained nothing, could have at least shown some warmup exercises ... No wonder they injured since they don't know how to use a squat rack.
The attempt selection makes sense - although it could have been better structured. It's about how you feel on the day based upon the warm ups and how your training has gone. The issue I had was not doing it inside the safety of the rack. Also why do a true one rep test at all wasn't considered. Beginners are much safer figuring what they can do for say 5 reps and then using a 1rm calculator to gauge future training weights. It's different if the lifter is entering a powerlifting competition, where singles have a place, but a body builder shouldn't need to worry about testing their true 1rm max and risking injury.
Injuries happen, doesn’t mean they don’t know what they are talking about... I injured my back like 2 months ago and then deadlifted 500lbs today... tell me you don’t lift without telling me you don’t lift
Let me get this straight: Outside of rack with safety rails No spotter Only 3-5 warmup reps 2-3 minutes cooling down, followed by another few measly reps after being cold again. Then long pauses between sets while still cold Guesstimating some bullshit numbers Pressuring an injured dude to lift more than he's comfortable with Guesstimating more weight with no reasoning Bar bouncing at the top of his reps Yeah, you fucking nailed it. Exactly how not to find your 1RM.
The 405 lift did not hit ''perfect'' depth, but it was decent enough to consider it a legit lift, given that its purpose is to help the lifter establish a 1RM for *general training purposes* . *However* , the video failed to meet its supposed educational/informative purpose at large, because of the *incosistency* of the squatting depth between the various attempts.
@@clutchnrun6944 from the view of another powerlifter... Unracks with one leg behind the other, stance is too narrow for his body type, his knees cave in which could possibly lead to tearing an acl. Probably other things too. AND no one is spotting him!!! Crazy stupid, especially with 405 on the bar
@@clutchnrun6944 no reason to change your stance at all from what you normally do (unless your coach suggests so or if it feels better to do one vs the other). Personally, I have a wider stance because it's easier for me to hit depth. You just have to find what works for you and stick with it Which ones easier? Depends on the individual
There is so much wrong here it is almost comical. Please do not follow this protocol. Warm up for real at least 10 light reps (his 135) with good form, work gradually (like 5 increments from 135 to 315 in the case of this video) to the target weight and do not lift your max injured.
I vary it,but I like jogging on the treadmill at an incline for 3 minutes, then do some dynamic stretching,, then do 1 warm up set with squats, then begin my actual sets
Chris Carrion Dude, he was several inches above parallel, I would say 3-4. Was not going to point it out, but then I came across your comment. Still think he is strong enough to make the lift at proper depth, however, we would not know for sure. He is also not suing a belt, sleeves or wraps, so he is one strong dude.
Totally disagree with this that's way too much of a jump, I don't know me personally I got to warm my knees up a little more than that, i squat 405 and ill go 135x5, 185x3, 225x3 275x2, 315x2 340x1 365x1, 385x1 then 405, these smaller single sets are not a waste of time and will not waste your energy doing one rep the smaller increments get you used to the bigger poundage which makes much more sense instead of being overwhelmed, you guys are bad examples and Only Hope younger guys do not take your advice
Ok, so now I have a vague idea of how to test my 1 rep max. Add weight, but not too much. Do warmup sets, but not too many. Prime your muscles, but not too much. Then when you're warm but not too warm, lift as much as you can....
"without fatiguing your muscle mass" lol. Also, the best way for subjects to test their 1rm is to do 5rm amd calculate projected 1rm. The vast majority of his clients can not safely go to parallel or perform other exercises at a 1rm weight with correct form. I never heard him mention anything about if it should even be attempted if a professional hasnt screened you for the movement first. Unconditioned clients should NOT do this! Maybe this is why his knee is bummed? incorrect programming for himself as well as his clients
So much wrong with this guy's squat. 1) his shoes. 2) his breathing/bracing is complete shit. 3) He unracks it with a staggered stance. 4) low back is in way too much extension. 5) didn't hit parallel. 6)*relevant to this video* he took too big of jumps for his relative strength/ estimated 1rm
1 rm method is punk. You just work yourself up slowly but surely without injuries. You wanna do the 1RM you need two spotters buddies and done once monthly. Oh and make sure you have your carbs and energy in check and a good sleep the night before.
@SeljakMagnum testing should be typically carried out every three months. In a 12 week competition powerlifting block. Your 1rm at these points drives the numbers you select in competition and at each of the three phases of competition training. If you are a body builder a 1rm test should be completed on the first day of training to simply determine what weights to use and after that why bother? For beginners a 1rm should be based upon a 5 or 10 rep test (rather than a true 1rm test) alongside a 1rm calculator for safety. If it's size you want the 1rm doesn't matter. All you need is an indication of what weights to use for 10-12 reps.
You don't strengthen your lower back from not using a belt, lol. You strengthen it from training. The belt doesn't make you 'less strong' or make you 'activate your core less'.
Tommy winslow the only thing a belt does is allow you to contract your abs harder. Belt or not, good form squats with heavy weight will strengthen your back, a belt just helps you overload either with more weight or more reps not necessarily in a safer manner
I'm 46. Recently, I've been getting better 1 rep max results by warming up ultra light and moving quickly to heavy. For flat bench example: 5 min light cardio like walking. 10 min rest, 335 X 2, 415 X 1. That was my PR.
This is absolutely awful. 1) HIIT before 1rm testing?! Lol. No.. 2) incremental warm up? Uhh, Barely. Jumping huge percents between raises. Nevermind safety and warming the joints, this is just nowhere close to warming the nervous system for a true potential lift. Undershot the potential. Should be +10% each warmup weight (at most) above 50% test weight. At 405, that translates to theoretically +40 lbs per raise. You're jumping 90 (20%).. Aren't many USAPL/USPA competitive lifters flying up that fast. Just not gonna nail that high attempt... 3) you're an jerk for not spotting the dude. Testing 1rm = high likelihood of failure. You should be sued if folks out there hurt themselves on your protocol. Safety should be priority #1 for 1rm testing. You gave zero mention. Everyone reading this that's never attempted a 1rm: *always* test in a rack with safety pins, or with a spotter. This should have been covered. This guy is a newb. PhD newb.
Warm up with HIIT are you kidding me?? That’s fail number one. Fail two:: I have an injury So Mack is stepping in to do the lifting (who also is recovering from a LOWER BACK INJURY) what’s your max “probably 315” then he pressures him Mack says 345. Jim says 350. Now we are gonna 365 (remember he as well is recovering from an injury) “how much do you think” let’s go 405 (90 pounds more than original). Gotta use a high weight for better marketing. Shame on you doc. Gotta put money aside. Lucky he didn’t get hurt.
Taking 90 pound jumps is absurd. Resting several minutes between warm up sets is absurd. Doing HIT before attempting a max is absurd. Ignoring the weights your injured client is telling you he thinks he can do is absurd. "Guessing" that he's going to do 405, but if he doesn't, "assuming" his max is 385 is absurd. Saying that that guy "nailed 405" when it was a mile high is absurd. Having an injured client, or any client, squat with literally no safety precautions is absurd. I sincerely hope NO ONE follows this when attempting an actual max.
This is the day when you test your 1RM.. this really needs an example to show? It can be easily just explained, more important is how to build strength gradually through the process. What comes more important is "warmup", dude where is "MOBILITY"?? How this person is having phD :/
This is a horrible example of a 1rm test. You did not stimulate the central nervous system your increments are far to large, I question if you've actually warmed the joints up sufficiently. With your rep counts the rest between warm up sets are far to long, especially after the first set when he does the 225 set he's already cold again. And you're doing a 1 rep max wherr are the spotters and safety bar. This is a really bad example of a 1 rep max test.
This guy doesn't care one bit for the health of the lifter. As someone who has dealt with years of low back issues and had 2 lumbar discs replaced, you should not be pushing someone with a LB injury to go above what he is comfortable with. No spotter, no safety. All to make your freakin $.
here’s how many ppl in ur life care about ur 1rm: 2 you and your health insurance company. that’s right, ur own mother doesn’t give two shits about ur 1rm
I have 4 days benching 60 pounds for a 100 reps, just know I put a 100 on the bar I got two reps could have got 3 but I was scared had no spotter , but I really hope I could stay benching
Seems a little convoluted explanation. I run a fairly straightforward %test which can work on known or estimated 1rm 3 x @50% 1rm 3 x 62% 3 x 75% 1 x 80% 1 x 90% 1 x 95% 1 x 102% 1 x 104%
Percent is pretty useless. If you are going to try for a one rep max around 400 pounds 225 pounds will be 55% and 315 will be 77%, there is no point in going for 50% instead of 55%, just slap 2 plates on either side and do the set. If you implying you micro load you bar with 10, 5, and 2.5 pound weights when you are lifting that much lighter than your max you won't see any noticeable difference. Loading one more 45 pound on each side until you get close you max is pretty common and works perfectly fine.
Came here looking for some structure, some rhyme n reason to the subject and what I got was this willy-nilly “yeah you could probably do uuhhh yeah about X amount that seems fine let’s go for it” 😑
