Maxing verus sub maximal lifting ....which is better?

 "Maxing out" or attempting a one-rep max (1RM) lift refers to lifting the heaviest weight you can manage for a single repetition of a specific exercise. It's often used as a measure of strength and a way to track progress in strength training. When you attempt a max lift, you are essentially testing your current maximum strength for that particular exercise. The amount of weight you can add to a lift when maxing out can vary greatly from person to person and depends on several factors:


1. Training Experience: Novice lifters often experience rapid increases in their 1RM as their nervous system adapts to the demands of lifting. In contrast, experienced lifters may make slower progress over time.


2. Genetics: Genetics plays a significant role in determining your potential for strength gains. Some individuals have a genetic predisposition to excel in certain lifts, while others may need to work harder for smaller gains.


3. Training Program: Your training program, including the exercises you perform, the frequency of training, the volume (sets and reps), and the intensity (percentage of 1RM), will influence how quickly you can increase your max lifts.


4. Nutrition and Recovery: Proper nutrition and adequate recovery are essential for strength gains. If you're not fueling your body properly or allowing enough time for recovery, your progress may be slower, or worse, go backwards.


5. Specificity: Focusing on a specific lift and training it consistently will lead to more significant improvements in that lift. For example, if you want to increase your bench press 1RM, prioritize that movement, and build up all the muscles used in that lift.  For most people, increasing your lat strength has the greatest carryover into the amount you can bench.


6. Technique: Proper technique is crucial for lifting safely and efficiently. As your technique improves, you may find that you can lift more weight.  It is actually in this space where we apply technique and consistent volume where we see the greatest return on our investment.


7. Mindset and Confidence: Confidence can play a role in maxing out. If you believe you can lift a certain weight, you're more likely to succeed.  Belief is half of being.


It's important to approach maxing out with caution, especially for compound lifts like squats, deadlifts, and bench presses. Failing a max lift can be physically and mentally taxing and carries some risk of injury. Many strength training programs incorporate planned periods for max testing to monitor progress, but it's not something you should do frequently.


In summary, the amount of weight you can add to a lift when maxing out depends on various factors, including your training experience, genetics, program design, nutrition, recovery, technique, and mindset. Progression in strength training is a gradual process, and there are no guarantees of how much you can add to your max lifts in a given time frame.

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