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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 11-10-2007, 03:39 PM   #1
Julio Delahuerta
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1 rep max vs 10 rep max....?

Does anyone know which method has a higher potential for injury?
I have discussed it extensively with freinds but cannot resolve with certainty which is safer.
Thanx guys.

julio
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Old 11-10-2007, 04:06 PM   #2
Steven Low
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Re: 1 rep max vs 10 rep max....?

With poor form/sloppiness 1 RM definitely because of heavier loads.

With good technique it should be neither barring freak accidents.
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Old 11-10-2007, 05:07 PM   #3
Keith Wittenstein
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Re: 1 rep max vs 10 rep max....?

I agree with Steven that the potential for injury increases with the load, but that shouldn't be used as an excuse not to do 1RM efforts. I hope that is not where this is going. The potential for getting strong also increases with the load and if you want to get strong you're going to have to lift heavier. Learn yourself some good form and get some spotters then go heavy!
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Old 11-10-2007, 05:35 PM   #4
Kris Warner
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Re: 1 rep max vs 10 rep max....?

A 1RM can be harder on the joints and CNS. I prefer working with a 3-5RM (around 90%-95% 1RM) when training for strength. Unless you are a serious PLer I do not see the point to dip below 3 reps unless you need it to boost your ego. DeFranco and modified WS systems do ME work around 3-5RM for people who are noob/intermediate lifters.
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Old 11-13-2007, 04:58 AM   #5
Anthony Bainbridge
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Re: 1 rep max vs 10 rep max....?

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Originally Posted by Kris Warner View Post
Unless you are a serious PLer I do not see the point to dip below 3 reps
Because a 1RM requires different components (focus, stress, recruitment, etc) than a 3-5RM. If you never push/test your 1RM, you're blunting your absolute strength potential.
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Old 11-13-2007, 08:38 AM   #6
Brian Reckdenwald
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Re: 1 rep max vs 10 rep max....?

I would argue that there is more room for injury when performing a 10 rep max becuse of fatigue and lapsing into poor form. 10 reps is a lot for a very draining lift like a squat or deadlift, and commonly the last one or two reps are squeaked out with less than perfect form. Granted the weight is less, I feel like two bad reps at 80% could be more damaging than one bad rep at 95-100%.
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Old 11-13-2007, 01:31 PM   #7
Corey Duvall
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Re: 1 rep max vs 10 rep max....?

The spotters should be there not to lift the weight but to analyze form. Before it falters you must remind the lifter what to focus on... butt back, drive through the heels, lift the chest, etc. When the form falters the set is over. Don't do one bad rep at 95%, don't do two bad reps at 80%, don't do any... strict form. There will be slight form deviation that occurs without dramatically increasing injury risk but is still a falter from good form. Stop the sets there or remind the lifter to focus correctly. Don't allow it to continue unless corrected because strength is application of control over an object, if your form falters you are no longer controlling it, the object is controlling you and thus the set is over.
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Last edited by Corey Duvall : 11-13-2007 at 01:34 PM.
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Old 11-14-2007, 11:40 AM   #8
Jason M Struck
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Re: 1 rep max vs 10 rep max....?

Quote:
Originally Posted by Brian Reckdenwald View Post
I would argue that there is more room for injury when performing a 10 rep max becuse of fatigue and lapsing into poor form. 10 reps is a lot for a very draining lift like a squat or deadlift, and commonly the last one or two reps are squeaked out with less than perfect form. Granted the weight is less, I feel like two bad reps at 80% could be more damaging than one bad rep at 95-100%.
absolutely
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Old 11-14-2007, 01:34 PM   #9
Arden Cogar Jr.
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Re: 1 rep max vs 10 rep max....?

It cuts both ways. I've found that the best way to not train to failure on anything. I know this is counter intuitive to a lot of what is written in this forum and the CF community, but I have to given the poundages I'm moving.

You need to use good sense when doing either a single or a max set for a set of 10. All of which is addressed above. Personally, I would sooner see a client/trainee keep those sets between 3 to 5 reps. With 3s, you stay tight for 3 reps and it's not an overly long set. Same can be said with 5s, but I think a lot of what is addresses above is correct as well. With 10s, I believe there is a good chance form would break down after the 5 or 6 rep.

For me, given what I would be moving I would feel much more comfortable doing a set of 10 than I would a set of 1. But that's just me. I feel more comfortable with those lower weights.

Don't know if that helps or not?

All the best,
Arden
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Old 11-16-2007, 08:35 AM   #10
Julio Delahuerta
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Re: 1 rep max vs 10 rep max....?

Thats exactly what i needed!
Thanx to everyone for helping.
Form above all else (with the exception of the minor/no risk deviations )
and go for max, don't always actually DO max.
Greatly appreciated!!!!

julioshinobi
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