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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Training Max FAQ

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

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

How do working percentages relate to my true 1RM?

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

How do I progress my training max over time?

When should I reset my training max?

How does RPE relate to training max percentages?

Can I use a training max for Olympic lifts?

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