Maxing weekly

[Gfreak]

Right now I'm doing a 2 day split.

1st day: Squats, Bench, and power cleans.

2nd day: Deadlift, OHP, and pullups.


doing 3x5 on squats, bench, and OHP
1x5 on deadlift
3x3 on power cleans
and 3x8 (for now) on pullups

Now what i was thinking about doing was maxing out on one exercise (squats, bench, OHP, or deadlift) per week. I.e. first week max bench, keep all other reps the same. 2nd week max deadlift, keep all other reps the same, etc... so i'd be maxing each exercise once per month... would this be smart? Or detrimental to increases?

Thanks ahead of time y'all.

 

[PowerHungry]

You should stick with the usual linear progression. Overreaching will just cause you to plateau quicker and stall.

 

[Tosa]

If you can still make progress doing using the same set/rep scheme and progressively adding weight each workout, then I don't see the need for this sort of monthly plan. That doesn't mean don't max at all. Rather, why not just max on days when a particular lift feels strong and you haven't maxed with that lift in the past few weeks?

 

[Dfrye**]

Detrimental. I train 4-5 days per week and have for years. Done Bodybuilding and some strongman competitions in addition to 2nd Dan in Judo, Practice Muay Thai, Greco Roman Wrestling and Boxing. The body operates in cycles. For powerlifting, most lifters, for instance will bench every 4-6 days. They will have day 1 as a power day and the next day as a speed day. To max at one lift every week, and I assume that's what you mean. Max Bench in week 1, max squat in week 2, max deadlift in week 3. This could work if you recover quickly,but not knowing your age, it's hard to say. I'd maybe max every 2 weeks in a different exercise instead of weekly. This means each exercise would be maxed out on every 6 weeks. This will give you a better gauge of strength gains. Anyway, I wish you luck in your lifts

 

[Gfreak]

@Tosa, That's basically what i'm planning on doing. I'm not having it a set always do bench on week 1, squat on week 2, etc... but whatever i'm feeling strongest on that week (but i won't repeat 1 excersise during the month)

@Dfrye.

I'm 19 years old, 5'9" 175lbs. and also if i did every two weeks, it would take 2 months to max out each one.

I'm training BJJ a few times a week as well, and compete in that. I honestly just enjoy doing 1 rep maxes more than i do 5 rep sets lol. I just enjoy putting everything i have into that one rep as opposed to rep work. But obviously maxing every workout wouldn't be good at all haha. so hence i'm asking about this alternative.

 

[Tosa]

@Tosa, That's basically what i'm planning on doing. I'm not having it a set always do bench on week 1, squat on week 2, etc... but whatever i'm feeling strongest on that week (but i won't repeat 1 exercise during the month)

I would just add that you shouldn't feel compelled to max with anything if you don't particularly strong.

 

[Gfreak]

I would just add that you shouldn't feel compelled to max with anything if you don't particularly strong.

Yea, i'll definately keep that in mind. Thanks man

Anyone else have any comments/suggestions/flames? haha

 

[rckvl]

You should not be maxing out regularly. Though as a beginner it won't be as detrimental as it would be to an advanced lifter. There is no reason for you to be maxing out every lift once a month, or even every other month.

 

[Tosa]

You should not be maxing out regularly. Though as a beginner it won't be as detrimental as it would be to an advanced lifter. There is no reason for you to be maxing out every lift once a month, or even every other month.

A certain amount of maximal or near maximal work is beneficial. Someone following TM or Westside would be doing ME work far more often than once a month.

 

[rckvl]

A certain amount of maximal or near maximal work is beneficial. Someone following TM or Westside would be doing ME work far more often than once a month.

Max effort work is different from maxing out. Not to mention TM is not going for an absolute max, and Westside rotates lifts often.

 

[Keosawa]

Max effort work is different from maxing out.

It's not, actually. You're supposed to work as high as you're capable of every ME session, which usually means hitting or surpassing 100%.

However, as you pointed out, programs like Westside that advocate ME work force you to constantly rotate exercises. To simply max out the same lift over and over again would be detrimental for almost everyone.

 

[rckvl]

It's not, actually. You're supposed to work as high as you're capable of every ME session, which usually means hitting or surpassing 100%.

However, as you pointed out, programs like Westside that advocate ME work force you to constantly rotate exercises. To simply max out the same lift over and over again would be detrimental for almost everyone.

Max effort work is generally referred to as lifts above 90% of ones max.

 

[Gfreak]

Max effort work is generally referred to as lifts above 90% of ones max.

Then isn't that misleading? Why call it "max" If it's actually not...

Anyways, is 1 month really too short of a time between coming back to a lift for another max attempt?

 

[Tosa]

Not to mention TM is not going for an absolute max, and Westside rotates lifts often.

Keosawa already addressed the first part of your post. Regarding this part, TS is talking about ME work for a particular lift once a month, which I don't think is generally considered too often.

 

[rckvl]

A certain amount of maximal or near maximal work is beneficial.

This is the takeaway/important part of this thread. To each their own on what that means.

 

[Gfreak]

This is the takeaway/important part of this thread. To each their own on what that means.

Ok awesome. So it's just a matter of experimentation then as for how much maxing i should really be doing?