Quote:
Originally Posted by 81~BIG-GAME
Finding your 'Max' can be dangerous and because of this I have never done it. It encourages you to struggle and perform the rep with bad technique, meaning it proves little. The general rule of thumb I use as a soccer player is if it's the upper body aim for 8-12 reps and once I hit 12 I raise the weight I lift. For the lower body I would go for 10-15 and raise weight once I hit 15. I know football is a more physically demanding game than soccer but really for both you need good body strength. And the most important thing to remember is that it's not all about how heavy the weight is, it's all about technique and keeping it slow and smooth, rather than bouncing or jerking to lift a heavier weight...
|
You are 100% correct about finding your max, especially on lifts such as power clean and squat. We would always have several spotters when we maxed out, so I think it's decently safe. The worse I've done is messed up my back pretty bad when I used a bad technique on power cleans. The best thing to do is find your "Max with good technique." Always have spotters, and even if you think you can do it, but your technique is messing up, have them get it up for you. This will prevent most muscle strains and chance of injury.
As you mentioned, going for a certain amount of reps, and then when you reach your goal moving up, is another good routine. That way you know you are getting stronger because you can do the same amount of reps you used to, but now with more weight.