Training for Strength vs. Testing for Strength
One powerlifter hit the nail on the head when he said, “There is a difference between training for strength and testing for strength.” In this article, I am going to focus on how to select the right amount of weight to use for a single rep if the focus on training to gain strength, instead of testing for strength. Many people automatically assume that they must keep trying to exceed their all out max in order to get progressively stronger. There is a better way.
Use a Training Max
When training with heavy singles, you are better off using a training max instead of an all out max. A training max is the maximum of weight that you can use with excellent form for a single rep without slowing down, pausing, or stalling during the lifting motion. A training max should be done using a smooth nonstop lifting motion, and you should never fail when performing a training max. If you fail when using your training max, you are lifting too heavy. Only repeat your training max as long as you are at full strength during a workout. You will know if you are starting to weaken if your form breaks down, or you start grinding or stalling during the lifting motion.
Once you find your training max, keep using the same weight for several weeks, or even a couple months. Eventually, you will find that you get better at lifting the same weight because you will be able to lift it faster and easier. Many lifters try to add weight as soon as they get stronger. This is a mistake. Your body wants the same workout to get easier, so let it accomplish this purpose. Once you have gained the ability to lift your training max faster and easier for a few weeks (beginners may only need a week), you can add a little weight and try for a new training max. If you add weight and you can still use good form with a smooth nonstop lifting motion, you are ready to keep using the added weight. However, if your form breaks down, or you start to grind or stall during the lifting motion, go back to your previous training max. Keep using the same training max until it becomes easy enough to add weight while maintaining good form.
Great Lifters Who Never Max Out
Are there any decent lifters who use a training max instead of an all out max? In the following video, Brandon Lilly instructs not to push too hard with max weights. The person interviewing him refers to Ed Coan (a great powerlifter) by saying that he never maxed out (with an all out max) during training. You can make progress with heavy singles if you use them wisely.
What Should a Training Max Look Like?
Carl Yngvar Christensen is a fantastic young lifter. Even in powerlifting meets, he makes his lifts look easy. The following video shows Christensen doing three lifts each for the squat, bench press, and deadlift. The reason I am including this video is because some of his lifts closely resemble what I believe a training max should look like. These lifts include his second attempt for the squat and bench press (he maybe a little over his training max on his second bench press). His third attempt in the deadlift also looks like what I believe a training max lift should look like. He is able to complete these lifts with a smooth, nonstop lifting motion. In contrast, he appears to be over what I would recommend for a training max on his third attempts for his squat and bench press as you can see a slight stall in his lifting motion during these lifts. Amazingly, he doesn’t appear to exceed a weight that permits a smooth nonstop lifting motion on any of his deadlifts, not even on his third attempt.
Carl Yngvar Christensen
Charles Staley
I am a fan of Charles Staley. He is an older lifter who was not a mega talent in his younger years, but he has managed to improve little by little into his 50’s. In my mind, the fact that he is able to keep getting better with age makes him far more credible than a super talent who keeps training but can never get better as he approaches middle age. In the following two videos, you can see that Charles is probably below his training max on his first deadlift, but he is definitely at an all out max on his last attempt. If your training looks like Charles’ last attempt, I believe you are training too heavy. If you are entering a powerlifting meet, you may want to go for an all out max a few weeks before a meet in order to know how much weight to attempt, but I would not advise grinding like this on a regular basis.
first attempt at 418
last attempt (an all out max) with 501
In the next two videos, you can see the difference that only ten pounds makes when you compare the first bench press with the second. The first bench press is close to Charles’ training max, but the second is slightly over.
First attempt at 242 is similar to what a training max should look like
last attempt at 253 is closer to an all out max
The main point of all of this is that is oh so important is to push yourself with the right amount of effort. The right amount of effort is hard enough, but never too hard. It matters. In the next article, I will discuss a productive way to break a personal record without going to failure when using submaximal weights that are done for several reps. Best of training to you.