Training at 85% of 1RM

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Training at 85% of 1RM

Postby baldy » Mon Feb 09, 2009 12:52 pm

I read often about training at 85% of your 1 rep max to get the full benefit. Sometimes articles refer to training at 75-85%.

In my training this would seem almost impossible. My 1RM for squat is 100kg and I am about maxing out at 80kg 5x5. If I get up to 5x5 85kg I would imagine my 1RM would jump to 110kg (I hope).

Bench my 1RM is 95kg and 5x5 I am lucky to get 72.5kg when maxing out which is only just 75% of 1RM.

Deadlift 1RM should be about 150kg so 85% would be 130kg which is far off my current 5x5 110kg.

So should I HTFU and try get close to 85% doing 5x5 or should I just keep on going and not worry too much about this percentage rubbish?

What is your experience of training compared to your 1RM?
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Postby ninearms » Mon Feb 09, 2009 1:45 pm

It depends on what training effect you want to see. Generally I don't count anything below 80% as a work set on strength exercises.

Want to get better at heavy singles? Do heavy singles. Personally I don't get that much carryover from 5 reps to singles, but others may do.

You don't have to stick the the 5x5 all the time either. Switch it up - 6s x 4r, 8s x 3r, 4s x 6r. Make sure your total weight lifted goes up every session, whether it's by adding a rep, adding a set, or adding a kilo.

Relationship between maximum number of repetitions and the 1 RM
(Poliquin, 1990)

Max. Number of Reps / % of Maximum / Training Effect
1 100.0 Relative strength increase through enhanced neural drive
2 94.3 ‘’ ‘’
3 90.6 ‘’ ‘’
4 88.1 ‘’ ‘’
5 85.6 ‘’ ‘’
‘’ ‘’
6 83.1 Optimal compromise of maximal strength and hypertrophy gains
7 80.7 ‘’ ‘’
8 78.6 ‘’ ‘’

9 76.5 Best hypertrophy gains leading to increase maximal strength
10 74.4 ‘’ ‘’
11 72.3 ‘’ ‘’
12 70.3 ‘’ ‘’

13 68.8 Endurance gains and lower hypertrophy gains
14 67.5 ‘’ ‘’
15 66.2 ‘’ ‘’
16 65.0 ‘’ ‘’
17 63.8 ‘’ ‘’
18 62.7 ‘’ ‘’
19 61.6 ‘’ ‘’
20 60.6 ‘’ ‘’
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
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Postby JP » Mon Feb 09, 2009 1:58 pm

majority of the training should be in that 75-85% range for maximal benefits for increasing strength. It all varies of course, but in general you should work in the range which is hard enough work so that your body will utilise every way it can to get the weight up, but light enough so that your form stays good and crisp.

But like niney said, no need to just keep it at 5x5. Isnt the advice to start 5x5 at 70% of 1rm anyway?
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Postby Ben_F » Mon Feb 09, 2009 10:34 pm

Hmm, I can do 5x5 @ 85% on my back squat but no chance on the deadlift and bench press. If you are too far off just reduce the load accordingly and gradually build up. Personally I don't think it is necessary or beneficial to train at 80%+ all the time anyway.

Take a look at the third point on this link:

http://www.staleytraining.com/articles/ ... ciency.htm

I'll definately be spending some time training that way this year, particularly on my bench press which I intend to add 10kg to by the end of the year.
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Re: Training at 85% of 1RM

Postby ^toby^ » Tue Feb 10, 2009 7:01 am

baldy wrote:I
So should I HTFU and try get close to 85% doing 5x5 or should I just keep on going and not worry too much about this percentage rubbish?


Maybe doing 70-75% first and build it up?

I tried to do 82.5KG 6x4 today, which is not even my 70% of my 1RM.
I can't imagine doing 5x5 with that.

Maybe your form is not as good is getting worse? Or the rest period is not long enough?

Maybe you can try to do it this way? :


http://www.t-nation.com/free_online_article/sports_body_training_performance/counting_your_reps_for_more_muscle&cr=
'Practice does not make perfect. Only perfect Practice makes perfect' - Vince Lombardi
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Re: Training at 85% of 1RM

Postby ^toby^ » Tue Feb 10, 2009 7:04 am

baldy wrote:I
So should I HTFU and try get close to 85% doing 5x5 or should I just keep on going and not worry too much about this percentage rubbish?


Maybe doing 70-75% first and build it up?

I tried to do 82.5KG 6x4 today, which is not even my 70% of my 1RM.
I can't imagine doing 5x5 with that.

Maybe your form is not as good is getting worse? Or the rest period is not long enough?

Maybe you can try to do it this way? :


http://www.t-nation.com/free_online_article/sports_body_training_performance/counting_your_reps_for_more_muscle&cr=
'Practice does not make perfect. Only perfect Practice makes perfect' - Vince Lombardi
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Postby VeganGraham » Wed Feb 11, 2009 11:24 am

Does it really matter how many reps you can do at whatever %age of your 1RM.
Surely any standard figure such as 5RM = 1RMx85% can only be an average and there will be variations either side.
I'm the opposite to you, baldy, my 1RMs are all pretty close to my 5RMs. Not so good if I'm aiming for the maximum single effort of power lifting, but OK if I want last the 90 seconds of a strongman event.
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