How To Increase Your 1 REP MAX | Dan John

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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly strength training workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
Dan is one of the original practitioners of the "Kettlebell Swing" in the US and is widely renowned to be the inventor of the "Kettlebell Goblet Squat". He is the host of the weekly Dan John Podcast; discussing all things strength, kettlebells, Olympic weightlifting and athletic performance as well as doing live workshops, coaching and online personal training.
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[@BuJammy]

Being a 'hard / slow gainer' is an advantage in some ways, because you have to spend time figuring out what works for you.

[@DanJohnStrengthCoach]

That's an outstanding point. I'm keeping this in my brain pain...

[@dansmith9724]

I recall reading about working out if your fast or slow twitch dominant. I think they used the leg press and said use 75% of your 1 rep Max. If you were banging out 15 reps or so you were slow twitch (endurance) dominant. If you could only knock out 5 or so reps you were fast twitch dominant and probably had a higher 1 rep max or easier to put muscle on. Something along those lines.
Personally find if I'm using reps in the 6-10 rep range, it's alot harder to keep progressing with wt on the bar and I tend to burn out easier. Where if I stay in the 1-3 rep range especially the big exercises I can continue to progress and don't burn out.

[@DanJohnStrengthCoach]

That, I think, comes from Arthur Jones. I'm not sure it is valid. If there is something to it, let me know.

[@dansmith9724]

@DanJohnStrengthCoach your probably right. I probably read an Arthur Jones article in an old ironman magazine. I know it seems to be the case for me. The last few years, I prefer doing 3rep sets with the big compound lifts vs doing say 8-10reps. Although I keep hearing as you get older, one should use lighter wts, but I will say that I feel 3reps I find it easier to maintain good strict form plus I usually use a wt that leaves a couple in the tank. I just do a few more sets rather than do higher reps.