Posts Tagged ‘max’

You Have to Train Heavy to Grow

Wednesday, July 6th, 2011

Do Bodybuilders Have to “Max Out” to Gain Muscle?

Strong Bodybuilder Franco Columbu

You may have seen or heard cliche slogans like “Go heavy or go home.” You may have been asked “How much do you bench?” You may even be impressed by Olympic lifters, powerlifters, and professional strongmen, all of whom regularly use maximum effort triples and singles to prepare for competition, to try to set a personal record, or just as a component of their regular training routines.

Well guess what? None of those sports are like bodybuilding. Sure, Olympic lifters are typically pretty jacked, powerlifters and strongmen are just plain “big”, but very few of them could compete in a bodybuilding competition and hope to win, without first dieting and training like a bodybuilder for several months.

This brings us to the question – do bodybuilders ever actually have to test their 1 or 3 rep max on any exercise? Do they have to lift super-heavy?


You Shouldn’t Train When You Are Sore

Monday, July 4th, 2011

Should Bodybuilders Train When They Are Sore?

Muscle Soreness

This is one of the top offending bodybuilding myths. Have you ever canceled a workout or skipped training a body part because it felt sore, even though at least 48 hours had passed since you trained it? If you said “Yes”, then after reading this post you will never make that mistake again.

Your muscles will get sore when you use:

  • heavy weights
  • slow negatives
  • forced negatives
  • assisted negatives
  • drop sets
  • high volume

Do you need to avoid these training methods completely in order to prevent soreness, so that you can train again in two days? Not necessarily.


The Psychology of a Max Effort Attempt

Thursday, February 10th, 2011

The technique of using visualization in sports training has become increasingly popular in recent years. While some people may question its effectiveness, research has found visualization can be quite successful.

A study conducted by Guang Yue, a psychologist from Cleveland Clinic Foundation, found that non-professional people gained 13.5 percent muscle strength just by carrying out mental exercises. Luckily, you don’t have to earn a psychology degree to understand or practice visualization; read on to learn how you can use this technique to psych yourself up to hit the gym and set a new personal record.

How to Use Imagery and Visualization

Over the years, many professional sportsmen have made use of visualization to achieve great success. For example, world champion golfer Jack Nicklaus, states that he never fires a shot, even while in practice, until he visualizes it clearly in his head. Muhammad Ali is also known to have used varying mental exercises to help improve his performance.


Weightlifting Tool to Calculate Your 1 Rep Max

Wednesday, December 16th, 2009

1 Rep Max Calculator

I had published this post once before, but recently a couple people have asked for such a tool, so I’m busting it out again for all the new Project Swole readers.

There are many strength training programs that involve calculating your 1 rm or 1 repetition maximum. Some programs want you to use a % of your 1 rm, which is sometimes even harder to calculate.

1 Rep Max Calculator
Calculate Your 1 Rep Max

Most of us do not how how to figure out this number without performing the actual rep itself. Use this easy calculator to get a basic idea of how much weight you can lift once.