Everyones favorite gym moment is going for a new personal record. In todays episode we invited Matt Gary back on to give us feedback on how to properly go for a new max attempt and how much weight we should put on the bar. Give this episode a listen:
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A Gym Rats Guide to Maxing Out with Matt Gary: Episode 137
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Topics Covered in this Podcast
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NYMR Trending Topics
New study from our group showing that doing a 1RM was all you needed to do to improve your 1RM. We chose a simple model to limit the skill aspect and showed that people doing daily 1RM’s followed by additional exercise volume are likely getting nothing from the added exercise volume or muscle size (with respect to strength).
Say what you say about muscle growth in trained people for strength, here it did not augment strength.
Say what you say about doing more exercise volume, here it did not augment strength.
Say what you say about having “greater potential” to increase strength, here it did nothing.
Say what you say about having “greater practice” with movement, here it did nothing.
For strength, specificity is king…not muscle growth…and certainly not exercise volume.
“Our results suggest that the specificity of exercise, as opposed to exercise volume or muscle growth, are responsible for the magnitude of training-induced increases in 1RM strength. Additionally, the performance of familiarization sessions to eliminate the learning effect associated with 1RM testing is likely inappropriate. Therefore, individuals looking to increase 1RM strength should focus on the principle of specificity by practicing the 1RM test, and strength improvements are unlikely to be augmented by additional exercise volume.” j
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Listener Question of the Day
If you have a question you would like us to answer for you submit it on our website: www.newyorkmuscleradio.com/listenerquestion
Question –
Listener from Vancouver BC Canada
Found your podcast through the iTunes and been enjoying ever since. It's great stuff guys, keep it up!
Question:
I'm finding that on shoulder, bench press and tricep movements I have an increasing imbalance on my left side.
My bar path is always a different on my left side than my right, so although I can easily lift a larger weight, my form gets sloppier
What would you recommend to address and fix weak points and form issues that are only on one side ??
-Brad Faulk
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Podcast Topic
Ok guys we are back, On todays podcast we invited back Matt Gary, The USAPL Powerlifting Coach of the universe to teach us how to properly max out. I know what you guys are thinking right now, what do you mean properly max out, I just put weight on the bar and go for it. Well let me tell you that maybe true to an extent but it wasn’t until I started powerlifting that I learned you can make much more progress being smart about going for a 1rep max rather then go balls to the wall on your first attempt. Matt is going to give us all the right advices today! Matt welcome back to the NYMR Podcast. How are you doing today buddy?
- First off, for those that may not know, what is a 1 rep max and why is it important for someone to know what there 1 rep max is?
- For someone who is not a powerlifter can they do a 5 or a 3 rep max instead
-How should you adjust your training prior to or leading up to a new personal record in the gym
how many times should we truly test for a 1 rep max test
-Lets talk about the Psychology of a 1rep max
- Lets talk about weight selection
-How do we properly Warming up for a 1rep max attempt
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