One Rep Max Workout

The One Rep Max workout is not necessarily for beginners. But for a more intermediate person who is looking to make gains, or to overcome the fitness plateau. And ORM workouts can only be completed in a gym where there is fully working and safe equipment. I would also recommend doing this for the first time with a workout buddy, or personal trainer. Just until you feel comfortable doing it on your own.

One Rep Max workout is a type of training where you perform only 1x set of weight training per muscle group. But that one set you perform is at your Max Rep Weight. Which means it's a very heavy weight, and it can be very challenging. The science behind this is that you don't need to be training with multiple reps and sets for your muscles grow stronger and larger. Thus ORM was invented...In Australia I think.

The benefits of ORM workouts is that it's a more intense workout, which will help you to build strength and power. Plus for those of you don't have a lot of time, it's a shorter workout. Basically, you get more bang for your buck. BUT I only recommend training with a ORM 1-2 per week.

Each major muscle group should be trained in one ORM workout session. Which will take about 20-30 minutes in total. We always train the largest muscle group moving to the smallest; because it takes more energy to train large muscle groups.
- Legs
- Back
- Chest
- Arms
- Abdominal
*In that specific order.

First we begin by figuring out what weight is your Max Rep Weight. Because we are only doing 1x rep, we have to make it count! Now, when selecting the weight, select a weight where you feel extremely exhausted, and should not be able to complete 12 reps. 10 reps would actually be better. So remember to select a challenging enough weight that you cannot perform anymore reps past 10 or 11. Make sense?

This weight will change for each muscle group, so just keep in mind the formula. MRW = 80% - 90% of total weight exertion. Keep a workout journal so you can track the weight you choose for each exercise. And so that you can follow your progress.

The training circuit is:

1) Leg Extension

2) Leg Curl

3) Steated Back Row

4) Chest Press

5) Triceps Extension

6) Shoulder Press

7) Bicept Curl

8) Abdominal Crunch

(There are many different ab machines, so any one will do. Juts make sure it's weighted)

Also remember to move from each exercise to the next very quickly to keep your heart rate up. Don't rest more than 60 seconds (until you're fully complete of course). This acts as a circuit training exercise which will boost your cardiovascular capacity. Two birds, one stone....30 minutes. You're done!!

Recovery tip: Stretch after. Have a protein shake, or each a 6-8oz portion of protein right after.
And if you really feel tired, or that you may be soar the next day, take a warm Epsom salt bath.