1 Rep Max (1RM)

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Author: Matthew Oliver

 Your 1RM is the maximum weight you can successfully press for one rep. It's associated with strength training, but you need to know yours to start building muscle. After a good warm-up do three reps of about 50% of what you think your maximum lift is. Add 10-20kg to the bar and repeat until you get to about 85% of your maximum. Then add 5kg at a time and do one rep until you fail. 

Your last successful lift is your 1RM and once you know this number, you can work out what weight you need to be lifting in your workouts to maximise growth. The best way therefore I believe to stimulate muscle growth is to lift between 70-80% of your 1RM for sets of around 8-12 reps. 

Volume is the amount of work you make your muscles do. one of the best ways to shock your chest into growth is to ramp up volume by doing more sets and reps. Also always make sure your form is in ship shape!

References:
Metal Bob Training Image https://i0.wp.com/www.metalbobtraining.com/wp-content/uploads/2016/05/Frame-29-05-2016-12-57-24-1.png

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