How To Improve Your 1 Rep Max QUICKLY!
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- เผยแพร่เมื่อ 16 มิ.ย. 2024
- Although progress can be slow, I'm going to give away my approach to improving your one rep max within 6 weeks.
If you feel stuck, get started on your strongman program below.
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Lift Heavy Be Kind
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Proud to say I have the world record for "Born in 2001, in June, on a Sunday, in Ontario, to a waitress mom and prison guard dad who were both under 25 years of age, under 6ft and 200lbs, who's name starts with D and drives a Ford Fusion" male deadlift world record. Took a lot of effort but we got there.
😂😂
As always very informational thank you!
Awesome content, thanks Mitch!
You sir are creating the best strength training information on TH-cam! Thank you.
Really impressive lighting and production in this video 👍👍
Mitch, recently you have said the words "you haven't earned the right for a one rep max" (paraphrase) - For some reason this has stuck with me and I have really focused on consistency rather than maxing my shit out every so often in the gym. Really grateful for your content and advise. Cheers mate!
Excellent and on the mark. Good advice.
That programming information just made so many things click for me. Thank you for this
Thank you. Your videos are the perfect amount of information and entertainment
great insights as always!
Your voice is calming. I'm not listening to anything you're saying while I study but you provide great white noise.
All of your segments have good, sensible advice.
Thanks always informative and smart
6 week max sounds good! Keep the great content coming!
Easily one of the top most helpful channels on this platform when it comes to how to be stronger and healthier
Mitch great advice you are inspirational
Hell yeah inspiring me to try your advice
So much good info in here. I once added 80lbs to my deadlift by just changing my form, and timing rest periods properly is also key.
Love to hear it mate 💪💪
Love this video. Discovered you after you became WSM. You have a gift for explaining this stuff, thank you for sharing.
Very useful and informative videos.
I think you are spot on with your approach to going slow I have recently started power lifting. I did not have a program to start and it made it hard to know what to do. Now I have a program and I feel like it makes a huge difference.
Big time 💪💪
What a great champion who spreads the message about weight lifting. I wish all champions do this.
Strongman sport has easily the nicest people as champions.
Subscribed just for the intro, fw the lift heavy be kind motto. Just started training again and can’t wait to break PRs once more
I'm going to do all of this, I have to get 600 before the end of the year. This worked I'm buying two lhbk shirts. One for me and the wife. 😂
Appreciate you 💪💪
My goal for end of year too. Good luck!
@@Kansanite let's freaking go!!!!
Im also going to buy two, one for myself and one for my ego.
What was so ground breaking about what he said? Just another Pro Drug addict giving very basic lifting opinions on social media. And these pros also come up with little slogans “lift heavy and be kind” to reel in gullible people such as yourself into drum roll……(Buying something from them). You and others worship these pro needle 💉 boys to much. Idolizing another human being and putting them on pedestal is a no no according to God. It’s called idolatry and God hates it. These guys took a very healthy habit of lifting and turned it into a drug fest and are all drug addicts at the end of the day looking for fulfillment in all the wrong ways. True fulfillment only comes through Jesus.
Thank you Brother. God Bless.
That bracing into tye back on tye last video really helped my deadlift today
Great stuff
Awesome videos im a true novice your giving me so much education and direction thank you
Your intelligent approach to training is absolutely world changing.
#LHBK 💪💪
What was so ground breaking about what he said? Just another Pro Drug addict giving very basic lifting opinions on social media. You and others worship these pro needle 💉 boys to much. Idolizing another human being and putting them on pedestal is a no no according to God. It’s called idolatry and God hates it. These guys are all drug addicts at the end of the day looking for fulfillment in all the wrong ways. True fulfillment only comes through Jesus.
He's not the best in the world becausr he's extremly huge, he is the best because he has good genetics and increadable training and intellegents and work ethics
Sounds like solid advice!
Thanks that really helps. I had a back injury recenly from overtraining on deadlifts. I think I am ready to start lifting heavy again but as you said better be patient than being sorry later. LHBK❤💪
Glad I could help 💪💪
What was so ground breaking about what he said? Just another Pro Drug addict giving very basic lifting opinions on social media. You and others worship these pro needle 💉 boys to much. Idolizing another human being and putting them on pedestal is a no no according to God. It’s called idolatry and God hates it. Then I look and Ironically I see you have the mark of the beast as your name. That tells me everything I need to know. These guys took a very healthy habit of lifting and turned it into a drug fest and are all drug addicts at the end of the day looking for fulfillment in all the wrong ways. True fulfillment only comes through Jesus.
what volume and intensities were you doing?
Great Info
Hi Mitch!! I was fortunate to see you compete in Myrtle Beach at WSM and have been a fan ever since. I performed the “week 1” of your sample program yesterday with bench and deadlift. It went well, but didn’t feel like I had done much as far as fatigue, especially with the bench. Should I be performing this more than once in the week? Should my other days be accessories? Thanks for all the great info!
great advice
Thanks for the information. Would love to hear what you think about the conjugate maximum effort style workouts. Especially in terms of it building coordination and confidence while performing maximal effort lifts.
Hi Mitch, great content as per. Any chance you could do a video on peaking for a max rep event? Say for example a giants live has 140 log for reps, would you peak your 1 rep 6 weeks out and then condition at the lighter weight and how would that look in terms of programming? Thanks
Mitchell. Quick question, what's your opinion on decompressing the spine? Also when should you decompress in a program? Thank you for this video!
I started deadlifting in march this year at 60kg my technique sucked now im at 160 and its october my goal for this year is to hit 200kg in december ive been doing my own program 100kg 3x10 120 kg 5x3 130kg 5x3 140 kg 3x2 150kg 1x2 and 160kg 1lift then i go back from 160kg til 100kg exact same liftrange then rest for a week then i start on 120 do 3x10 and soforth and add 5 kg to my 1rep max
I am gonna do this it will be nice since i am gonna start powerlifting soon!💪🙌
I was unwell for nearly 2 years with long Covid so I haven’t been able to train anything for a long while. I used to go to the gym all the time and do martial arts and it was pretty devastating to not be physically able to do any of it. Finally getting better and watching your content has got me excited to return to training. I’ll have to take it easy for a while but just getting back in the gym is enjoyment enough. Thanks for all the excellent content moose, you are a true pillar of strength and an inspiration 🫡
Take your time getting back into it 💪
Long covid 🤡
@@Joe-wt6eh aint no way bro thinks its fake lmao
@@thepastarat yes nobody has a flu virus for 2 years
So informative! Love it
Really appreciate the videos. For these 6 weeks you mentioned reps and sets but how many times a week would you do this? is it 1 time a week or can you do it more than 1 time a week? Is there ever a time you feel you should skip the workout or drastically drop the weight, perhaps in relation to how you feel your nervous system is responding? I have a lot of questions lol so I think I will have to head over to your website. If I have more questions beyond what is there is there any type of question answer thing? To be honest I have a condition which prevents me from being able to sweat. So in some cases I have had to adjust what I do in training. I look at it though as an opportunity to see training in a different light.
A lot depends on what methods you use for recovery. Deadlift I know they say once a week max.
I will try this on my strict shoulder press, current max 80kg so I'll let you know in 6 weeks if this works 💪
A great video! Just a question: Am I supposed to do back off sets after those singles?
Not as important for this specific peaking protocol.
Random fact for the algorithm: What gas is released when you crack your knuckles? The fluid contains the gases oxygen, nitrogen, and carbon dioxide. When you pop or crack a joint, you stretch the joint capsule. Gas is rapidly released, which forms bubbles. In order to crack the same knuckle again, you have to wait until the gases return to the synovial fluid.
thank you so much
More to come! 💪
Loving your videos moose since watching and learning my squat and deadlift gotten up to 500lbs only been training for 8 months thanks for the great advice
That’s awesome work mate 💪💪
Since when does someone get to a 500 deadlift and they have only been training 8 months?
i got 330 lbs bench in 13 months
I'm 40 and always been big man what can I say always manual labor for jobs just never touched a weight until I was 40 guess I'm good at it
@@MrRockillus most people lie on social media. Wonder why iv been lifting at a high level for 15 years and 99% of the time it takes even big very strong people years to get to 500 not months after never lifting. Sounds like your the younger version of a elite dead lifter Benedikt Magnússon. So how much longer till 800 comes up?
Great video, I just wanted to ask do you drink creatine before or after training? I swear I remember you saying something about taking it with your preworkout.
He takes it in the morning
Hey Mitchell.
I just reached one of my long term deadlift goals of 200kg two weeks ago.
Today I had umbilical hernia surgery and being told I can't do any heavy lifting for 4-6 weeks.
Any tips or ideas for how I can maintain my strength through this and come back roughly as strong?
Some buddies and I started doing this program for bench. Just finished week 2 today. I'll let you know how it goes 😉
Edit: All 4 of us hit PR's on the bench doing this. However, we modified it and didn't do the 98-100% on week 5 and instead basically did 2 week 6's, so the 70%ish weeks.
did you do 2 weeks of deloading ? or u did the PR on week 6?
@@ole5837 we did 2 weeks of deloading. Our tendons were aching and fatigue was too high to try for the PR sooner than that.
Can you do a video on coming back after a virus? I feel like when I get sick mid block it sets me back so far. Apologies if this has been covered!
Keep up good work 🤝💪🫶🏆🏆🏆🏅
hey mitch! love your content! got my first strongman comp next week! 4 events, axle press for reps, deadlift for reps, sandbag carry for distance and stone over bar for reps.
any advice for a firet comp?
Lift heavy and be kind! 💪💪
My advice to everyone starting out is to go out and meet your competitors, have fun with it and don’t stress to much about winning. Fall in love with the community and the performances will tick along! 💪
What do you think of Coans 10 week deadlift plan
How should I work in accessory exercises when training for big deadlift?
Good video
Thank you!
🫎 great video,
Personally I take willpower, Passion and eating enough over consistency bc being very passionate about lifting ensures that I am not missing out a training.
I’m going to follow this plan, I can bench 95kg and planning to go for 100kg. I’ll update everyone on this
You're the man!!!!😊
THE STRONGGGGGGESSTTTT MANNNNN
i had never deadliftet in my life, until 10 month ago on tuesday the 26-9-23 i deadlifted 170kg/375lb, i started on the 27-11-22 and im 31 years old
I was just thinking about the opposite. How do you program when there is no competition in sight, for long term increases.
I'M LIKE 15, AND I AM LIKE OBSESED WITH WORKING WITH BARBELS SO THIS WILL COME IN HANDY.
lets say i will do programm with bench how does this affect other chest exercises like incline dumbell press or dumbbell flys, are other exercises stay normal for example 3 sets of 8 reps or i should add more volume because of low amount of reps on bench press ?
Man I forgot watching mitch lift that 142lb dumbell in worlds, all the guys behind watching, says a hell of a lot about the condition he came into worlds in. When people in the gym stop to watch you is one thing, when the literal worlds strongest men stop to watch, you're the top dog
just some food for thought but if interested in adding in female talent you could always look toward stephie cohan or april huchision, and thanks for info, 6 weeks ehh, half the time i'm used too haha
What and when i eat makes a huge difference on what I can lift
I'm assuming the volume (back off sets) and accessories taper off the closer you get to the 1RM as well?
Correct 💪
yep makes seance
Agreed 💯👍
6 week program at 8:30 amazing video
From what I witness in the gym - the leaning is definitely aesthetics and not performance. In fact, I've only witnessed 1 person in the past few years who has been there with an obvious goal of getting stronger. This guy tracks, comes in with a journal and added weight on all his lifts.
More of what I see is either people who are trying their best not to gain any weight, or people who are definitely aesthetic focused as they either pose after each set, or run into the locker room to take selfies.
On a personal level, I set 2 goals for myself. Strength gains and improved fitness levels. I've been gradually improving in both areas and will keep doing so.
I’ve been trying so hard to get stronger at squatting, I squat two times a week with a weight that I’m able to hit for ATLEAST 5-7 reps. I usually end up really sore and my legs starts to get muscle spasm after the workout. It’s been hard to get stronger bcuz out of no where I end up getting weak. Idk if it’s the lack of rest, or if im overtraining. What should I do?
I use to conpete in powerlifting and yes id take free strength any day but you hit a point of deninishing returns and suboptimize other aspects of life. I do not want to get stronger now as price is too high
I am a bit confused with the 'weeks out' here: let's say the PL comp is on saturday, so 1 week out is the week of the competition or the week before that? I am asking this, because it it's the second case, then the last 4x1@75% workout is on the week before the comp week, so the comp week is all rest up until saturday.
6 weeks out = 42 days from the meet
Doesn't that 6 week training cycle contradict what you said earlier in prepping for the 430kg deadlift? Or are you referring to 455kg as the amount you didnt get close to during training?
440kg was the heaviest I had ever lifted before pulling 475kg. 430kg is what I lifted before the comp because I had no idea I was capable of 455kg, let alone 475kg. Hopefully that helps!
@@mitchellhooperstrongman Thanks, yes it does. P.S. I have your 12 week power lifting program (used only the last 6 weeks to get ready for a comp, i only had 6 weeks to get ready). Love the workout...able to get muscle groups twice a week on it.
Mitch, Happy Birthday and congrats on the Packers losing last night.
@Micthell, you do not have the aesthetic the represents the world strongest man! I am not doubting your strength/ability - you just don't look anything like any of the previous world strongest men. You are the thinking mans WSM and I get that, but dude, you don't look any where near as strong as you are and I understand that, that is the point!
I would like to know if you think that you could eventually out dead-lift Eddie in competition, or Thor in your home gym?
Can you run this program on a cut?
Excuse me? Theres a video out somewhere with you and Juji training together? How has this not been in my sub box or even suggested videos? Algo lacking!!!
It hasn’t been released yet, soon!
@@mitchellhooperstrongman aaah right on!!! Thx for the quality content.
The only thing consistent in my training is the inconsistency 😂
Wife works nightshifts and we have a little one. Workouts are usually around 3am in the morning in order to fit them into our weeks.
Not ideal, but do what you can
I love 3am workouts!
Would you advise running this twice in a row with a week off in-between, or is it just a one of for a big pb, eg could you run indefinitely.
This is just a basic peaking protocol and can help you improve your 1 rep max if you’ve never done anything like this. If you’re an experienced lifter, you’re going to need to go through periods of building a bigger base before testing your 1 rep max again. I provided an example for those who wanted to try it but I’d highly recommend following a proper program!
@@mitchellhooperstrongman thanks 🙏
As you get stronger from week to week should that estimated 1 rep max go up or if I think its 400 at the start should my % stay based off that number?
What ever you start at, keep using that number!
how do i find my one rm max percent
I am trying to get a 250kg deadlift. I managed to loft 230kg about 6 months ago. But now it feels like I am stuck and cannot go more :/ I started eating more since I felt that I was eating too little. Started sleeping properly. Going to gym 3-4 times a week. But feels like I am stuck at 220kg-230kg :/. Dont know what to do. Even thinking that I should just stop at 230kg..
whats your program look like?
Im.working towards 200kg .. 185 kg x 5 pr ao far
Are videos with Juji and Antoine coming out or did I miss them?
They’re on there way!
@@mitchellhooperstrongman Thanks. I'm glad they're on their way.
I think the singles make only sense for newbs(who shouldn't max out, but get some size and learn the movements with 5-15 reps (5-10 is strength is the main goal) first. For anyone else I think just a little more volume, couple sets of 3 maybe till 3 weeks out with a single or two will get the same or better results, while putting less heavy weight through your connetive tissue and keeping both muscle and connective tissue stronger, cause 3-4 singles just aren't enough volume for that
I was 2 weeks off because of an accident…..I was going crazy not being able to do something.
🎉
👍
❤
Will squats have better carry over to deadlifts, or will deadlifts have better carry over to squats? Say we're trying to increase 5 rep max
first one
I always get confused between intensity and volume..
How many of each is intensity and volume?
Intensity is a percentage of your 1 rep max (how heavy you’re lifting compared to your 1 rep max) and volume is total work completed in a session (sets x reps x weight = volume) hopefully that helps 💪🫎
Volume is how much you do and Intensity is how hard it feels while you're doing it. You measure volume by the total amount of weight that you moved and intensity by how hard it felt. You can normally either lift heavy with not so much volume or light and with a lot of volume, but you can't have both
@@TheKurama9
I understand that part!
I can do volume of 30 reps, that’s not gonna help much.
So if I do 10 that’s intensity.?
I can build up to an intensity of one rep, or three reps; that makes sense..
Would volume then be eight reps?
@@mitchellhooperstrongman
Just your videos are extremely informative and helpful. I’m just trying to dial-in the best training program.
I know there’s a lot of other people that follow you, that can help answer the question!
For example my one rep max and squat is 385.
I alternate from one session of intensity, to the next one of volume.
Meaning I pyramid up to 385 or less for 3.
Volume is sets of 8 at 315…
I should just buy a book! online gives me a various bunch of answers..
👍🏋️
@@Ont785 High intesitiy training is normally in very low rep ranges like the classic 5x5. If the majority of your sets are in the 1-6 Rep Range I'd say that it's a high intensity workout and if they are in the 10+ rep range it's a high volume workout. The 6-9 rep range is something in between.... Let's call it a hybrid rep range
Its a marathon not a sprint, you know whats up Mithchell
You "yelled" at me in a 1:1 session I had with you for trying to move too fast. I slowed down, followed a program you suggested, and hit my goal well before my goal date anyway. Slow down, and it comes faster than you think.
LHBK!
Josh 💪💪
435kg was the national record? Did Caron never try? O_o
Slow increases is where i always fail, I'm too impatient and end up lifting a weight before I'm ready and tweaking a muscle.🧠 ⚰️