Chasing the Elusive One-Rep Max: When PRs Soar and When They Flop
There are few things more satisfying in the gym than slapping an extra plate on the bar and absolutely smashing a new one-rep max (1RM). But let’s be honest—sometimes you walk in feeling strong, only to get stapled by a weight that you crushed just last week. What gives?
Some days, everything is clicking, and I’ll beat my previous max by 10+ pounds. Other days, I can’t even sniff my old max, and it feels like I’m trying to bench press a truck. It’s frustrating, but there are a lot of factors at play. So, let’s break down what a 1RM actually is, why some days it feels impossible, and how you can properly prep for a successful PR attempt.
What is a One-Rep Max?
Your one-rep max isn’t just about brute strength. It’s your body’s ability to activate every available muscle fiber possible to contribute to the lift. And guess what? Your body doesn’t actually want to do this. It’s a survival mechanism. If you could access 100% of your strength all the time, you’d be at risk of tearing muscles, snapping tendons, and generally wrecking yourself.
A bit of a graphic example: There are nerve agents that cause your muscles to contract so violently that people have cracked their own teeth or even damaged their spine. Not exactly the kind of “maxing out” we want. But the fact remains—under extreme circumstances (like adrenaline-fueled moments where moms lift cars off their kids), the human body is capable of insane feats of strength. Your job is to convince your body, under safe conditions, to unleash more of that power on command.
Why Some Days You’re a PR Machine and Other Days You’re Weak as a Kitten
So why does your max fluctuate so much? A few things come into play:
1. Training Frequency and Specificity
I’ve learned this firsthand. My brother and I have a friendly bench press rivalry, and for a while, despite me outweighing him by nearly 40 pounds, he had a higher max. Why? Because I never did flat barbell bench. I was an incline dumbbell guy through and through. Once I finally dedicated some time to actually training the bench press, my max shot up by 40 pounds in just a few months. It’s not steroids—it’s just practicing the damn lift.
Study-backed insight: Research by Ahtiainen et al. (2003) in the European Journal of Applied Physiology found that strength gains are maximized when you practice a specific lift frequently with progressive overload. In short, if you want to get better at a lift, you need to do that lift consistently.
2. Central Nervous System (CNS) Readiness
A one-rep max is just as much about your nervous system as it is about your muscles. If your CNS isn’t primed, you’re not going to hit that lift, no matter how strong you are. The CNS controls how many muscle fibers fire, and if it’s not warmed up or is overly fatigued, you won’t be able to generate max force.
Study-backed insight: Sale (2002) in the Journal of Applied Physiology highlighted how post-activation potentiation (PAP) can help. Performing a near-maximal lift (e.g., 90-95% 1RM for a single rep) before your attempt can actually improve force output by “waking up” your nervous system.
3. Sleep, Nutrition, and Recovery
One week you’re eating well, sleeping like a champ, and feeling unstoppable. The next week, you’re running on fumes because your wife was sick, you stayed up late, and your body is still recovering. Guess what? Your 1RM is going to take a hit. Maxing out is incredibly taxing, and if you’re not recovered, you’re just not going to perform at your peak.
Study-backed insight: Haff et al. (2003) in Medicine & Science in Sports & Exercise found that lifters who had at least 3-5 minutes of rest between max attempts performed significantly better than those who rushed their attempts. Recovery matters—both in training and in between heavy singles.
How to Properly Prep for a One-Rep Max Attempt
Now that we know what affects a 1RM, let’s talk about how to set yourself up for success on test day. The goal is to prime your body and nervous system without burning yourself out.
1RM Testing Protocol
Step 1: General Warm-Up (5-10 minutes)
- Light cardio (rower, jump rope, or cycling)
- Dynamic stretching (hip openers, arm circles, leg swings)
- Mobility work for the specific lift (e.g., shoulder mobility for bench, ankle mobility for squats)
Step 2: Specific Warm-Up
Progressive loading to prime your nervous system while minimizing fatigue:
- 50% of estimated 1RM × 5 reps
- 70% of estimated 1RM × 3 reps
- 85% of estimated 1RM × 2 reps
- 90-95% of estimated 1RM × 1 rep (Optional for PAP effect)
- 100%+ attempt (Go for it!)
Step 3: Rest Between Attempts
- 3-5 minutes between heavy singles to allow full recovery
Bonus Tip: Know Your Body
Some people hit their peak strength early in the session, while others need more time. I’m the latter. I’ve had days where my best jump or best lift comes after hours of grinding. Why? Who knows. Some people burn out fast, others ramp up slowly. Experiment and see what works best for you.
Final Thoughts
A 1RM is the ultimate test of strength, but hitting a new PR isn’t just about brute force—it’s about preparing your body and nervous system to fire on all cylinders. Train the lift, recover properly, warm up effectively, and understand that some days you’re just not going to have it. That’s part of the game.
Now go hit the gym and chase that next PR—but remember, some days you’re the lifter, and some days you’re the barbell.