The idea of doing a one-rep max (1RM) every day for 34 days may seem crazy to some, but researchers decided to put the method to the test in order to analyse the effects. And the results? A 28% strength increase for lifters taking part in the protocol, making a strong case for us to push our limits more often.
While we’re not recommending daily one-rep maxes, the study sheds light on our ability to withstand maximal strength efforts, without necessarily burning out.
The Study
The study, published in the Journal of Exercise Physiology Online, evaluated the effects of completing a bench press one-rep max on strength levels.
The Methods
The study methods included:
- Seven physically active participants.
- The participants performed the bench press every day for 34 days.
- Each training session included: determining their one-rep max, followed by 5 volume sets of either 3 reps at 85% or 2 reps at 90% of that day’s 1RM.
- As a taper, on day 35 the participants completed 5 sets of 1 rep at 90-100% of their first day’s 1RM, with days 36 and 37 designated as rest days.
- The programme concluded with a final 1RM attempt on day 38.
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The Results
All participants saw significant improvements in their bench press one-rep max over the course of the protocol, with an average increase of 40.71 lbs (a 29.23% gain) from the first day to their peak performance.
On average, males achieved a greater absolute increase of 50 lbs, while females improved by 33.75 lbs. However, relative strength gains were nearly identical between genders, with males improving by 29.43% and females by 29.03%. A strong correlation was also found between time (measured in days) and 1RM performance.
The study findings suggest that daily 1RM bench press training is an effective and time efficient method for significantly enhancing maximal strength.
What Does This Mean for Us?
It’s important to note some limitations to the study. For example, it was a very small sample size, and there was no control group for comparison. So it’s difficult to draw solid conclusions from this study. It’s also important to add that three of the seven lifters experienced pain at some point in the protocol, unsurprisingly making daily one-rep maxes an unsuitable addition to your workout routine.
Despite this, it’s interesting to draw some insights from the results. The participants withstood a high degree of volume and intensity in their programme, yet managed to still see strength improvements. While working within your own limitations – with enough recovery, and in line with your experience – is imperative for long-term adherence, we often hold ourselves back and underestimate what are bodies are truly capable of.
While we don’t recommend maxing out daily — or at all, if you don’t want to, as one-rep max training isn’t a necessity — pushing your limits can deliver impressive results.
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