As an athlete, I have found that the biggest gains in power come from periods where I don't test and mainly do efforts by feel and speed, stopping short of exhaustion. Just getting the stimulus and stopping the session is hard as I love to train and push myself but the discipline of moderation pays off. I get way more progress by stopping feeling I could have done more and still feeling strong. The gains you leave on the table will be there with interest when you come back.
I maxed out front squats to measure my 1RM for first time ever this Tuesday (friday as I'm writing this) and I'm still sore. Sore on my abs, back, legs. How the hell idiots max out so often 😂
But a heavy single does not necessarily mean a 1 RM (attempt). Depending on how you go about it, most programmed heavy singles are about 90~95% of true 1RM.
@@stoempert my squat program for the next week needed those weekly maxes (for me they were maxes) to get percentages for the next weights. It worked really well. What's the difference between max and 1 rep max?
@@robertmabry6998 Well, the program instructions should state how to go about entering the 1RM numbers. Most go off a Training Max, which is somewhere around 90% of your (recent) absolute max.
@@stoempert interesting. I have never used an off the shelf program. If you are getting stronger every week then your 1rm should be going up every week. This would change the weights for the percentages you need for the following week. The bar was always getting heavier every week. The sets of 5 and 3 were always getting heavier as well. At the end of the program which was normally 18 weeks we would take a week off from everything and re max completely rested. Then this new max was the 1rm to be used on the next program. Which would go up the following week.
I plan to run the RTA in the near future and I've been wondering, as someone who has never run the program yet should I be doing the RTA 1.0 or is that basically obsolete compared to the 2.0 now? I don't think I've ever heard you guys explain if there is a time a place for both or if the 2.0 is just the ultimate version of it.
