Question 1

What is a training max and why should I use one?

Accepted Answer

A training max (TM) is a percentage of your true one-rep max (1RM) used as the basis for calculating your working weights. Most programs use 85-95% of your 1RM. Why use a training max instead of your true 1RM? Sustainable Progress: Allows you to complete prescribed reps with good form week after week Built-in Buffer: Prevents grinding reps and excessive CNS fatigue on every workout Room to Grow: You can increase your training max conservatively (5-10 lb/2.5-5 kg per cycle) without retesting your 1RM Auto-regulation: If your chosen percentage feels too heavy, you can drop to a lower percentage without starting over Example If your 1RM squat is 315 lb and you use a 90% training max, your TM is 285 lb. When the program says "work up to 85%", that's 85% of 285 lb (242 lb), not 85% of 315 lb (268 lb). This is actually ~77% of your true max—challenging but achievable.

Question 2

Should I use 85%, 90%, or 95% for my training max?

Accepted Answer

The right percentage depends on your experience level, program choice, and training goals: Percentage Best For Characteristics 85% Beginners, high-volume programs More conservative, easier to recover from, best for building work capacity 90% Most intermediate lifters Balanced approach, recommended by 5/3/1 and GZCL, sustainable long-term 95% Advanced lifters, low-volume programs Higher intensity, requires better recovery, used in some peaking protocols Recommendation Start with 90% unless your program specifically calls for something different. Most popular programs (5/3/1, GZCL, The Bridge) use 90% as the standard.

Question 3

How do working percentages relate to my true 1RM?

Accepted Answer

When a program says "work up to 85% for 5 reps," they mean 85% of your training max, not your true 1RM. This is a critical distinction that many beginners miss. Example calculation If your 1RM is 315 lb and you're using a 90% training max: Training Max: 315 × 90% = 285 lb 85% of TM: 285 × 85% = 242 lb Actual intensity: 242 ÷ 315 = ~77% of your true 1RM Why this matters This built-in buffer ensures you can hit the prescribed reps without maxing out every week. You're training at ~77% when the program says "85%", which is why you can sustain progress cycle after cycle.

Question 4

Which program should I use: 5/3/1, Texas Method, or Conjugate?

Accepted Answer

Each program serves different experience levels and training goals: 5/3/1 (Jim Wendler) - Best for most lifters Experience: Late beginner to advanced Structure: 3-week waves (5s, 3s, 1s) + AMRAP sets + deload week Training Max: 90% of 1RM standard Why choose it: Simple, proven, highly customizable, sustainable long-term Texas Method - Intermediate strength focus Experience: Intermediate lifters who've exhausted linear progression Structure: Volume Monday (5×5 @90%), Recovery Wednesday (2-3×5 @80%), Intensity Friday (1×5 @100%) Training Max: Your current 5RM Why choose it: Weekly progression, powerlifting-focused, high frequency Conjugate Method - Advanced system Experience: Advanced lifters, competitive powerlifters Structure: Alternating max effort days (heavy singles) and dynamic effort days (speed work 75-85%) Training Max: Guides accessory work and progression Why choose it: Addresses multiple qualities, prevents accommodation, competition prep

Question 5

How do I progress my training max over time?

Accepted Answer

Most programs recommend small, consistent increases rather than large jumps. Here's the standard progression: Per-Cycle Increases Lower body (squat, deadlift): +5-10 lb or +2.5-5 kg per cycle Upper body (bench, press): +5 lb or +2.5 kg per cycle Cycle length: Typically 3-4 weeks If you stall Drop training max by 10-15% Rebuild over 2-3 cycles Focus on weak points and technique during the rebuild You'll often surpass your previous max after a proper reset Key principle It's better to progress slowly and sustainably than to jump too aggressively and stall. Jim Wendler calls this "start too light, progress slowly"—it works.

Question 6

When should I reset my training max?

Accepted Answer

Reset your training max when you see these signs: Failing AMRAP sets: If you're consistently missing the minimum reps on your AMRAP (As Many Reps As Possible) sets, your TM is too high Form breakdown: If you're grinding reps with poor technique on prescribed working sets, drop the weight New 1RM tested: After testing a new max, update your training max to 90% of the new number After a deload or time off: Start conservative after a break—use 85-90% of where you were before Moving to higher volume: If switching to a program with more sets/reps, drop TM by 5-10% How to reset Drop training max by 10-15%, then rebuild over 2-3 cycles. This isn't "going backwards"—it's creating a foundation for sustainable progress. Many lifters PR after a proper reset.

Question 7

How does RPE relate to training max percentages?

Accepted Answer

RPE (Rate of Perceived Exertion) and percentage-based training are complementary tools for managing intensity. Here's how they relate: Approximate RPE by percentage of training max 50-60% TM: RPE 5-6 (warmup, technique work) 65-75% TM: RPE 7-8 (moderate effort, building volume) 80-85% TM: RPE 8-9 (challenging but controlled) 90-95% TM: RPE 9-10 (very hard, near-maximal) 100% TM: RPE 10 (should feel like a true 5-rep max) Why RPE varies Your perceived effort will change based on lift type (deadlifts feel heavier), rep range (singles vs sets of 5), fatigue level, and technique efficiency. Use RPE for auto-regulation—if 85% TM feels like RPE 10 instead of RPE 8-9, your training max may be too high.

Question 8

Can I use a training max for Olympic lifts?

Accepted Answer

Training maxes work differently for Olympic lifts (snatch, clean & jerk) compared to powerlifts: Challenges with Olympic lifts Technique-limited: Olympic lifts are often limited by technique rather than pure strength High variability: Daily performance can swing 10-15% based on technique execution Speed-dependent: You can't "grind" a clean like you can a squat Alternative approaches Use percentages of recent best: Base percentages on your best lift from the past 2-3 weeks rather than an all-time max RPE-based training: Many Olympic lifting coaches prefer RPE or "daily max" approaches Training max for strength work: Use TM for squat, deadlift, and pressing variations that support Olympic lifting Bottom line Training maxes work best for strength movements. For Olympic lifts, consider RPE-based or daily max approaches instead.

% of TM	Weight	Est. RPE
50%	145lb	@5-6
55%	155lb	@6-7
60%	170lb	@6-7
65%	185lb	@7-8
70%	200lb	@7-8
75%	215lb	@8
80%	230lb	@8-9
85%	240lb	@9
90%	255lb	@9-9.5
95%	270lb	@9.5-10
100%	285lb	@10

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