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One-repetition maximum (one rep maximum or 1RM) in weight training is the maximum amount of force that can be generated in one maximal contraction. One repetition maximum can be used for determining an individual's maximum strength and is the method for determining the winner in events such as powerlifting and weightlifting competitions. One repetition maximum can also be used as an upper limit, in order to determine the desired load for an exercise (as a percentage of the 1RM).
To do this effectively, choose the whole-body push exercise that is generally considered the king of all lifts: the squat. Couple that with the high demand of a whole-body push-pull like the deadlift and both your core and lower body muscle training is complete. For the upper body, the main two lifts to incorporate are the bench press and the barbell row. Advertisement. Shoot for 5-8 reps for 3-5 sets per exercise. And don't cheat yourselfâmake sure that those weight loads help take your muscles to near failure on each set. When training for strength, a bit more rest is recommended.