Why Maxing Out on Lifts Constantly is a Great Way to Get Hurt Fast

By djpope

February 17, 2013

Crossfit, Olympic Lifting, Programming, training
source: ironmanmagazine.com
source: ironmanmagazine.com

I’m a big proponent of lifting heavy stuff.  It’s right up there with eating, sleeping and breathing for me.  Hitting a heavy workout and then going home to feast and fall asleep in food induced coma is about one of my favorite past times.

That being said, you’d think I max out with my lifting all the time.  Well, not so fast.  We know that we need to make progress from session to session but that doesn’t always mean you’ve got to hit a new 1 rep max every time you lift.  Sure, we need progressive overload (nerdy term for continuously using heavier weights over time).  That’s important.  Patiently increasing weight by small increments every week, diligently working on your accessory lifts  and perfecting technique is what training is all about.   What I’m not a proponent of (but have been guilty of) is frequently maxing out your lifts at the mercy of your exercise technique and subsequent joint health.

Most powerlifters and strongmen I know (with deadlifts over 700lbs) very rarely max out.  They’ll save it for a meet or competition.  It’s like a holy event for them.  The moons have to be aligned, the evening breeze must be cool but comforting and the lift must be completed at the stroke of midnight.  Well, maybe not that specific, but you get the idea.

I personally max out on my biggest lifts about 1-2 times per year.  Once you build some experience lifting, it becomes daunting to max out.  It’s also incredibly stressful on the body and mind.

My biggest issue with maxing out all of the time is that usually when we hit our limit with lifting, our form begins to fall apart.  Like I’ve said before, once your technique goes down the toilet you’re opening yourself up for injury and becoming less efficient, two bad things.  I recently squatted 400lbs and it looked pretty crappy actually:

The weight came forward, the stress on my lower back went through the roof and quite frankly, I almost pooped myself.  Look at the set right before at 380lbs.

I smoked that weight.  It felt light, speed was good and I held my technique together.  This is what my reps should look like on a regular basis.

What happens if I chase big maxes week in and week out?  I’m fairly certain it will end with a lot of pain and a potential trip to the orthopedic surgeon.  This mentality can lead to have surgery.   The subsequent rehab for up to a year afterward is rarely the most efficient way to reach your training goals.

The problem I see is that a lot of beginners go out there chasing big jumps in their lifts and max out from week to week.  Their heart and courage is admirable, don’t get me wrong.  If we keep this habit up we’re just developing poor habits and asking for injuries.

Take away points:

  1. Make technique a priority:
  2. Have patience: Big time strength is built over a lifetime of training.  If you show discipline and patience, it will come.
  3. Max Out Less Often: 3-4 times per year for newer lifters and 1-2 times per year for the most advanced.
  4. Utilize other ways to get stronger: Rep Work, Singles above 90% of your 1 rep max and speed work are all great ways to improve your strength

Excuse my while I go deadlift,

Dan Pope

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