Set 5 and 6: 1 rep (in set 6, try to beat the max you lifted in set 5).Here’s how you can figure out (safely) what your 1 rep max is… So make sure you follow the above warm-up for each of the exercises. Your warm-up is super important when you are figuring out a 1 rep max (1RM). Work out your starting 1 rep max for squats, bench press and deadlift Repeat this process with other exercises before reaching the working weight and you will reduce your injury risk significantly. It does this in less than 5 minutes, which is super efficient!Īnd the benefit of doing this with squats is that it warms the whole body up. This preps the correct muscles for the working weight. Repeat this until you reach your working weight.Add 25lbs to each side of the bar (50lbs) for 3 reps.Start with an empty barbell back squat (2 sets of 5 reps).Here’s how you can warm up safely and quickly to maximize your workout time: This adds unnecessary time and isn’t as effective as warming up the appropriate muscles. There’s no need to jump on a treadmill for 15 minutes before your workout. One of the main reasons for this is to help you warm up safely and efficiently. Warm-up using squats with lighter weightsĮvery workout starts with a squat movement (find other squat alternatives here).
#BENT OVER ROW 1 REP MAX CALCULATOR PLUS#
Plus you get to take the weekends off your program, giving you a chance to recover well ahead of another big week of training. This means you’re only ever 2 days away from a rest.
So you don’t need to be doing any other training during this time.Ī sample week on the Accelerator Strength Program could look like this… This is a very intense weight lifting workout program. If you need more convincing on why regular exercise is important, be sure to check out our article on benefits of exercise.ĥ steps to use the Accelerator Strength Program to gain more strength in less time 1. It also helps in daily life such as carrying shopping from the car or playing with your kids (or nieces and nephews)! When you train with a focus on strength, you’ll make yourself a more capable athlete.Īll of these elements combine to make you a more athletic person. Crossover to improve other sports or activities Those T-shirts better get ready to be filled! 3. This not only helps to increase your strength, but it’ll also improve your physique. This is because of the increased volume and intensity of the training. One of the benefits of this weight lifting workout is additional muscle gain. These are the three lifts we’ll use to assess your strength. Massive strength improvementsįollow the Accelerator Strength Program to the letter and you can expect to see your strength numbers increase.Įxpect 50% improvements in your 1 rep max (1RM) across your: Here’s what to expect if you do the program properly… 1. Read more on the general benefits of strength training here. Whilst your exercise variety may shrink, your results will explode! The program itself is based on simple movements, executed well. Accelerator Strength Program: 50% increase in strength in 12 weeksīy rapidly building your strength you’ll notice crossover benefits for both your fitness and your physique.
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