What is maximum strength training?
Maximum strength training is a form of training in which muscle building and increasing strength are the main focus. The improvement of the maximum strength performance is especially in focus. Maximum strength training is divided into maximum and sub-maximum training.
Sub-maximal training improves intramuscular coordination, and the muscle cells work together more effectively during exertion and generate more strength. In this workout, the load is set to a maximum of 80% of the 1RM. In return, the number of repetitions is also higher than in maximum strength training.
Maximum strength training, on the other hand, is at 80-100% of the 1RM and is therefore significantly more intensive than submaximal strength training. This automatically reduces the number of repetitions. Also, the breaks between sets are longer in maximum strength training than in submaximal strength training.
How to do a maximum force test?
A maximum strength test is usually performed for three exercises: Bench press, knee bend and knee bends . Theoretically, a maximum strength test can be performed for each strength exercise. The question is, however, whether this is useful for each exercise.
Maximum strength tests can also be performed on machines. There the maximum strength of individual muscles can be determined in order to be able to design the training plan even more individually. With a classic maximum strength test such as the 1RM, it is important that the athlete being tested has warmed up well.
Afterwards, the test starts with a weight that the athlete will definitely manage. Then the weight is increased in steps that are always the same and only one repetition is performed. This procedure is continued until one repetition is no longer possible. The last completed weight is the 1RM
