Improving Your One Rep Max

Improving your one rep max is a common question asked by many young bodybuilders of today. Your one rep max depends on mnay factors speed and strength help because speed requires force output. Power-lifting, even though achieving a one-rep maximum appears to be slow, is considered "explosive" due to the forces generated.

Mike westerdal's Critical Bench Program is a good program to start with. His program is an impressive power program designed to help you increase your one rep max by an average of fifty pounds during a ten week training cycle. Beware there are many programs out there but not all of them deliver there promises. Mikes program has helped over 8500 people improve there overall strength and increase there one rep max. Try it for yourself and see the results.

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How To Test Your One Rep Max

If you’ve never done it before, it’s not as scary as you think! It is also not a standard process, it very much depends on how you best operate. The objective after all is to get your max, not to do a particular number of reps at a particular weight or ‘work your heart and lungs’ or whatever.

The process is simple. Here’s a summary.

1. Do a thorough warm up: first a general warm up for the body, then some warm up sets in the lift you are testing.

2. When you are warmed up, start doing single reps.

3. Take as much rest as you need fully to recover between efforts.

4. Increment the weight in whatever amounts you feel appropriate for you.

5. Keep going until you cannot complete a rep with good form.

6. You’ve got your training max. Go forth and conquer!

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