hello there whats the best way for a rapid improvement in 1 rep max? i'm 21 yr old male. i'm 6'0 and about 230 with 22%bodyfat. my current 1 rep max squat is about 220lb. i've heard opening up with a one rep max before your sets is an awesome way to make fast gains in strenght???? anyone subscribe to this theory? any followers? my usual work out is i squat 3 sets of 6 *free weight squat not smith machine* i then do some leg extensions with a 1 second contraction at the top just to start my quads to gain some shape.

Hello!

First, congrats on your progress! I love seeing everyone's sig lines to see where they are!

I don't know about the fastest way, but when I'm working on gaining strength and doing heavy sets, I do pyramids. For example on Smith squats (can't do reg ones, hurts the knees), I start with 80 lbs/15 reps, 90/1210/10, 110/8, with the last set being verrry difficult! As the top ones get easier, I move up and start the first set at the next weight. I notice tremendous strength gains when I lift this way.

Keep up the great work!

Lois

Hi slimmingsi-
Sorry, LoLo, But I totally disagree.

If I'm reading your goal correctly, you want to drasticially increase your strength level, not necessarily increase mass or lower bf. The way powerlifters accomplish this is to work at about 75-90% of their 1 rm, doing no more than 6 reps per set, with a long (1-2 minute) rest between sets. The higher the percentage weight you use (up to 90% of 1rm), the less reps you should do. At 90%, 3 reps is plenty. Be prepared to bail and learn how to do it with an unweighted bar so you won't be scared if you have to.

Starting out by doing your max is a good way to get hurt. You have no extra blood in the muscles to power you through the concentric phase of the exercise. A lot of power lifters will do a set of 12-15 with an unweighted bar just to get the blood flowing, and lubricated the joints. Then they wrap (if they use wraps) and start the heavy work.

At 6 feet tall, you are at a disadvantage in squating- if your legs are prortionately long, you've got a pretty long way leverage wise to go. Usually the really heavy hitters in the squating world are short. But I'm sure you can see some good increases from where you currently are. Don't forget nutrition!

BTW, why do you want to do this? I see from your sig line that you've made great progress leaning down. Congratulations! But the methods of pursuing powerlifting goals and low body fat goals are not the same. If you look at power lifters, they are usually short (less distance to move that weight, shorter levers) and "chunkier".

I'm 5'3" and 49 years old (female) and have gotten my 1 rep max on free bar squats up to 345. Due to knee problems, that's as far as I'm pushing it.

Good luck and let us know how you are doing!

mel