How do you use 1RM in a workout?
When doing a 1RM remember that form comes first.
To improve your endurance, use a weight that’s 70% of your 1RM for sets of 12-20 reps.
To stress your muscle fibres, use a weight that’s 80% of your 1RM for sets of 7-12 reps.
To teach your muscles power and speed, use a weight that’s 90% of your 1RM for 3-4 sets of 3-4 reps. Make sure you take enough rest and recovery time in between each set.
To push past your limits and focus on strength, use a weight that’s 95% of your 1RM for sets of just 1-3 reps. This will feel heavy, so make sure you have a spotter to keep you safe during each lift.
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