This is the last article out of a series of articles that are based on the concept of progressing by adding a pound at a time to your lifts. The addition of a single pound to your lifts sounds like it should be easy, but if you are already lifting as much as you can possibly lift, then adding a pound to your lifts is not easy. If you want to add a pound to your lifts, and maintain the ability to keep adding a pound to your lifts, then it is critical that you understand how to add a pound to the right level of effort. This has already been discussed in relationship to how hard to push a set, and how many sets to perform in the last two articles. However, in this article, the concept of training with the right level of effort will be discussed in relationship to the maximum amount of weight that you should use when using heavy weight for a single repetition.
There are a variety of strategies that people use when training with heavy single reps. Some lifters go for a max weight in every workout, and workout at least once per day. Another common method is to do a max effort for a single rep once per week. If you use heavy single reps fairly often, I suggest that you progressively add on a pound to a strong lifting motion.
A Strong Lifting Motion
The ability to maintain a strong lifting motion throughout a lift is the basic means for determining whether or not you are using weights that enable you to add on a pound at a time over and over again. What is a strong lifting motion? It can be identified as a smooth nonstop lifting motion with excellent lifting form. It is devoid of negative qualities that indicate a weak lifting motion such as pauses, hitches, poor form, and extra slow movement during the lifting motion.
Anytime you are performing heavy single reps, stay within the boundaries of a strong lifting motion. If you exceed your ability to maintain a strong lifting motion, the amount of strain it takes to lift the weight will suddenly escalate. Constant strain may help you to gain strength for a while, but it will eventually push your body to the point where it will be inhibited to keep growing stronger. This is because your body’s purpose for growing stronger is to try to avoid (or reduce) excessive strain. It cannot escape the excessive strain that it is trying to avoid when you keep adding weight on top of excessive strain.
If you want to reduce the likelihood of getting stuck at the same weight when using max weights for single reps, back up a little in regard to how much weight you use and only add a pound when you can do so while maintaining a strong lifting motion. If your form falls apart or you start to grind with slow reps, then stop adding weight until you can lift the weight you are using with a strong lifting motion on a consistent basis. For those who lift heavy on a consistent basis, consider using the advice in this article in order to keep make consistent progress.