Elite Physique The New Science of Building a Better Body

Assess to Impress
19
More Maximal Strength Is Not Always Better
Maximal strength is a major component of an athlete’s overall fitness, but not every
athlete needs more of it. The journey toward greater and greater maximal strength
can come at a very high cost for athletes because it can wear down their joints, cause
neural fatigue, and possibly expose them to unnecessary risks. Keep in mind that
there’s a limit to how much strength an athlete needs. More is not always better.
There’s little doubt that superstar quarterback Tom Brady would fail to beat
the vast majority of NFL players in a maximal-load bench press or squat test. Yet
he possesses the physical attributes he needs to excel at his sport, all in proper
balance. If Brady tried to add 100 pounds (45 kg) to his squat, it might throw off
that balance. Or consider an NFL running back who can squat 450 pounds (204
kg), an impressive number for any athlete who’s not a heavyweight powerlifter. It’s
highly unlikely that increasing his squat to 550 pounds (249 kg) would make him
run faster or jump higher. In fact, it might have the opposite effect by causing joint
pain or strain that, in turn, decreases his speed. Consult with a coach or physical
therapist to determine whether or not you would benefit from more maximal strength.
Overview of Testing Your Maximal Strength
When determining your initial level of maximal strength, take great care not
to push yourself beyond your physical capabilities. The number one factor in
avoiding injury is to maintain ideal form while performing the test, so if you’re
new to lifting weights, or haven’t lifted in months, have a reputable trainer analyze
your form. You’ll use the Borg CR10 scale, which measures your rating of
perceived exertion (RPE). This 10-point scale is a valuable tool for determining
how you’re working. A rating of 1 should equate to complete rest and relaxation,
as if you were lying on the couch, while a rating of 10 is all-out maximal effort.
Values within that range are important to know, as we’re about to cover.
It is important to not psyche yourself up before or during these tests. That
mandates willpower, which is not what you’re testing. A maximal strength
test, and any other test in this chapter, should measure what you’re capable of
lifting without extra stimulation to get an accurate value. Now let’s move on to
the ways you can determine your one-repetition maximum (1RM) in the least
stressful way possible.
How to Determine Your One-Repetition Maximum (1RM)
It has never been easy to accurately determine the maximum amount of weight
you can lift for one rep. You expend a ton of time and energy as you lift, rest,
increase the load, lift, rest, add or reduce the load—judging, missing, and guessing
your way throughout the haphazard journey. This cycle continues until you find
a true 1RM. This process usually takes 15 to 20 minutes per exercise, at best, and
it can be exhausting, not to mention it puts you at risk of injury (Mazur, Yetman,
and Risser 1993).
But knowing your 1RM for various lifts is beneficial for two reasons, even if
you’re not a competitive powerlifter, Olympic lifter, or strongman competitor.