Everyone who has lifted for any length of time eventually gets the itch. You know the one I'm talking about; the one where you really want to see what you're really made of. You've already entered numbers into one-rep max (1RM) calculators and you see what the formula thinks you can load up and hit, so you decide it's time to give the real deal a go.
Let's set the scene: The bar is loaded, the clips are on, the music is cranked to the right volume and peak time of the song. Caffeine has been flowing through your veins for at least 20 minutes. You are amped up and ready to hit that 1RM you've been thinking about for the last four days. So you unrack the bar and take it to the bottom.
And then.... you get crushed by it. Your spotters or pins save you, and disappointment washes out all the feelings you experienced leading up to the attempt. So what happened?
The Role of the Central Nervous System (CNS)
The brain and spinal cord make up the body's central nervous system (CNS). Through repetition and practice, your brain uses its neuroplastic abilities to learn skills via several structures. The basal ganglia, a complex structure deep within the brain, plays a particularly important role in motor learning and timing of movements, while the cerebellum, located just above the brainstem, plays a role in fine-motor control and awareness of body position (proprioception).
Most people understand the importance of the basal ganglia and cerebellum in regards to skill development when it comes to sports, but seem to lose sight of the same principles when it comes to lifting weights. Let's use an analogy to depict the struggle most people face with 1RM attempts: Although it is often the case, we all understand that basketball players that shoot well from the foul line are not necessarily also great three point shooters. It is generally understood that the same technique required to be good at one translates well to the other, but that practice from both distances is crucial to the player's ability to make shots.
You would never want to draw up a play for an open three point shot for a player who has only practiced free throws, nor would you elect to have a person who only shoots three point shots attempt the foul shots on a technical foul. You know this to be true because you understand that these shots require excellent fine-motor skills.
When it comes to attempting a 1RM, it is something that must be practiced and prepared for, like any other skill. The same way that shooting a layup, free throw, three pointer, and halfcourt shot require slightly different mechanics and preparation so do sets of 8, 5, 3, or a 1RM. They look similar but are simply not the same. In regards to the barbell, this is due to the physics involved, where the heavier weight on the bar alters the center-of-mass within the lifter-barbell system. In other words, as the bar gets heavier, the more your body will have to adjust its movement pattern to maintain normal balance, movement, and timing.
To account for this change in weight and movement, your CNS needs time to practice firing the correct way. This involves timing, balance, and (perhaps most importantly) your learning to focus through all the noise in your head and pain in your muscles.
After a few weeks of practicing near-1RM loads ( ~92-96% of the estimated number) you begin to acquire muscle memory, gradually shifting control from conscious effort to automatic execution. Sensory feedback allows your motor cortex and cerebellum work together to refine movements through these practice sessions. Eventually, control transitions to the basal ganglia, making the skill aspect of these heavy movements feel effortless and allowing the "effort" part of the rep to be your sole focus.
Practice Sessions
Typically, I recommend that lifters take 3-4 weeks to practice heavy singles before making the all-out 1RM attempt. Working with heavy loads ( ~92-96% of the number you want to try) for several weeks allows adequate practice at dealing with the balance and timing issues that need to be learned, as well as confronting the initial fear factor.
Balancing the heavy single practice reps with your regular training is advised. If your program is set for 3 x 5 on squats each week, switching to a structure of having a "top single"(1 x 1) with 2 x 5 behind it is usually a good starting point. This is a happy medium between maintaining the work you've been doing while also giving the practice you need to perform the 1RM. As you get closer and closer to the event, removing sets and reps from the back off work is crucial for your ability to recover and "peak" for the lift.
Peaking for a One-Rep Max
"Peaking" refers to a strategy of preparing your body to prepare for a 1RM. It requires a strategic blend of volume reduction, intensity maintenance, and proper recovery leading up to test day. The process typically involves a tapering phase, where training volume gradually decreases over several weeks while keeping intensity (weight on the bar) high to maintain the skill practice discussed earlier. What is particularly tricky is that there is no one perfect peaking strategy, nor is it even the same for each lift performed by the same person.
Your squat might need 5-7 days rest to before proper peaking, whereas your bench press might only need 2-3 days with heavy practice coming just four days out. This is a general trend, and one you can start to nail down for yourself if you attempt to max out 2-4 times per year.
Timing
"Maxing out" or attempting a 1RM should not be a regular occurence. After you've accumulated any sort of strength, maxing out too frequently will take its toll on your CNS. Fatigue will build up to an unsustainable level, and soon you will find your strength nosediving instead of climbing. This means increased injury risk, and stalled progress. Maxing out is highly taxing on the central nervous system and joints, requiring significant recovery time. Instead of building strength, frequent 1RM attempts can interfere with proper training adaptations by prioritizing the demonstration of strength over the development of strength. 1RMs do not make you stronger.
Conclusion
Ultimately, successfully hitting a new PR isn’t just about raw strength—it’s about preparation, skill, and timing. Treating heavy singles as a skill that requires practice, balancing volume and intensity, and allowing adequate recovery will set you up for success when the time comes. If you respect the process, plan your attempts wisely, and peak properly, you’ll be far more likely to crush the weight, rather than let it crush you.
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