When Attempting a New Personal Record, Pick Your
Battles
There’s nothing inherently
wrong with attempting new personal records even as a relative rookie. I don’t recommend attempting a single rep
maximum (1RM) for several months for a totally inexperienced lifter. But if the individual has learned and
practices proper form for a given lift and understands the need for and
practices a proper warm up it’s not out of the question.
Physically, the first attempt
at establishing a 1RM needs to be no more than their calculated 1RM and no more
than 5% heavier than their previous max for reps. A “Calculated 1 RM” is an
estimate of your actual 1RM based on a formula. To see this formula and
determine you 1RM look here: http://www.bodybuilding.com/fun/other7.htm
New PR’s make an excellent
short to medium term goal. It boosts self confidence and can give new life to a
perceived stagnant program. It breaks the monotony.
A new personal record can
also break through a plateau. And it’s just plain fun!
The first attempt at a
personal record needs to be supervised by the trainer. The trainer or coach
should emphasize their form, supervise the warm up and provide cues during the
warm up and the final lift. Keep the cues consistent throughout the warm up and
the final attempt.
Attempting a new PR needs to
be on a day when both the physical and mental stars align. Any soreness in the
muscle group in question can substantially lower the odds of making the lift.
Any mental fatigue can also lessen the odds.
Missing the attempt is
usually not too much of a psychological blow if the client has been properly
mentally prepared.
However, future attempts at the same or lower weight,
if missed, can cause some problems.
The client should understand
that making a lift for a new PR on one day doesn’t mean they can make the same
lift the next day. Or even the next week or next month! I have personally
missed lifts 10% less than my PR. It’s not at all uncommon.
Missing a lift with a weight
previously made can cause one to lose self confidence.
The client may start to
wonder if their program is working, if their nutrition plan is working or if
there is something wrong with them (or their coach). Why are they getting weaker instead of
stronger?
It goes back to that star
alignment thing. Maybe they are not as rested. Maybe they had a few more beers
last weekend. Maybe they are mentally distracted. Maybe there is a little
muscle soreness. Maybe in preparation for today they over trained slightly.
Maybe recovery time was not quite as long. Maybe their central nervous system
isn’t hitting on all cylinders.
The answer? I don’t know that
there is a definitive answer.
The only answer I can suggest
is patience and experience. There comes a point where, while doing your
warm-ups and building up to higher loads, you just know. You feel it. (Yes,
with experience you can actually feel it) You feel your central nervous system
kick into high gear. Heavier sets suddenly feel lighter than the previous set.
There is no discomfort anywhere. You are focused and there are no distractions.
When that happens…LIFT THAT $#*T!
SEND YOU QUESTIONS TO alphaedgefitness@gmail.com If I don’t
have an answer I’ll find someone who does.
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