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Optimize PR Attempts in Weightlifting

The document discusses how to effectively incorporate personal records (PRs) into a workout routine, emphasizing the importance of aligning PR attempts with training goals and following a natural progression pattern. It advises against frequent PR attempts to avoid technique breakdown and injury, suggesting a minimum of eight weeks of solid training before attempting a new PR. Examples of progression patterns for both strength and hypertrophy training are provided to illustrate how to prepare for PR attempts safely and intelligently.

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2 views2 pages

Optimize PR Attempts in Weightlifting

The document discusses how to effectively incorporate personal records (PRs) into a workout routine, emphasizing the importance of aligning PR attempts with training goals and following a natural progression pattern. It advises against frequent PR attempts to avoid technique breakdown and injury, suggesting a minimum of eight weeks of solid training before attempting a new PR. Examples of progression patterns for both strength and hypertrophy training are provided to illustrate how to prepare for PR attempts safely and intelligently.

Uploaded by

bajukoper26
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© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd

or example, you might have the tendency to cut your squat depth as you get closer to 90-95% of

your 1RM. Or maybe a muscle imbalance or immobility causes you to shift slightly to one side.

Alternatively, have your coach there and ask them for feedback. Specifically, ask if you’re
starting to make mistakes as the weight increases.

How to Incorporate PRs into Your Workout Routine

As discussed in a previous point, one common mistake trainees make is to attempt a new
personal record too frequently, which can lead to technique breakdown, a higher injury risk, and
burnout.

You should attempt to set a new PR after at least eight weeks of solid training. Putting in the
work promotes adaptations, resulting in better performance.

While there is no single best way to set a new PR on a particular lift, there are some general
guidelines to consider:

1. The Personal Record Attempt Should Align With Your Training

The first idea is relatively straightforward but still worth discussing because there is often a
mismatch between trainees’ regular training and their PR aspirations.

An example would be someone doing a traditional hypertrophy plan and testing their 1 RM on
the big three (squat, bench press, and deadlift).

The problem is a muscle-building plan isn’t ideal for improving your one-rep maxes and lifting
the most weight for a single rep doesn’t lead to more hypertrophy (4). In other words, the two
aren’t related.

Therefore, you should align your PR attempts with your training plan. If you follow a strength
program and primarily care about your one rep max, by all means, do 1RM attempts safely and
intelligently.

But, if you follow a program primarily designed for hypertrophy, endurance, or another
outcome, attempt new records related to that: doing more reps with the same weight,
completing the same amount of volume in less time, etc.

2. Follow a Natural Progression Pattern

A PR attempt should be a natural extension of your training plan and should occur as the next
step. Doing so means you’ve given your body enough time to prepare for that type of stress.

For example, let’s say you want to test your one rep max eight weeks from now. Progression for
a particular exercise could look like so:
Week 1 – 3×8 (3 sets, 8 reps)

Week 2 – 4×7

Week 3 – 5×6

Week 4 – 5×5

Week 5 – 5×4

Week 6 – 5×3

Week 7 – 6×3 (lighter load to dissipate some of the built-up fatigue; RPE of 7-7.5)

Week 8 – 1RM attempt

Here’s another example, this time within the context of a hypertrophy plan. We won’t be testing
1RMs here. Instead, we will do an 8-rep max, gradually increasing the rate of perceived exertion
(RPE).

Week 1 – average RPE 6.5-7

Week 2 – average RPE 7-7.5

Week 3 – average RPE 7.5-8

Week 4 – average RPE 8-8.5

Week 5 – average RPE 8.5-9

Week 6 – deload week as a form of tapering to recover and promote supercompensation

Week 7 – 8-rep max attempt

Hevy allows you to effortlessly log your RPE for each set. Learn about the feature here.

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