When it comes to Max or Sub-Max fitness training you will hear a lot of opinions. But should you try these different training methods? Let’s take a look at the Max and Sub-Max training and see the differences.
What is Max Training?
The first thing that you need to identify is, What is Max Training? Once you understand Max Training, you can compare it to Sub-Max Training. Max Training is also known as Maximal Training or Max-Effort. Max Training you load up the weights with a small amount of reps until you can’t do anymore. Basically, lifting until you can lift no more, rest and do it again until you drop to your knees. This process has been proven to increase muscle size, fewer reps and more weight. Thus, it is a great training method for short-term use. We recommend that your form is exceptional before trying this type of method as the chance of injury is increased.
What is Sub-Max Training?
Sub-Max Training is lifting heavy loads that don’t require maximal effort. The weights are between 75% – 90% of one rep maximum and always finishes with a few reps left in the tank. So for example, let’s say that you can lift 100 lbs one time. You would then lift 75 lbs 12 times or 90 lbs 10 times. The ideal rep amount is between 10-12 reps for this training method and making sure to stop with 2 or 3 reps lift in you.
What Training Method is best?
There are pluses and minuses for each training technique. Max Training is the fastest way to get visible results but it is hard for the body and joints. While we can appreciate one’s desire to want to train hard and at maximal effort every day, for many, it’s a less than optimal approach to take in the long-term. Whereas the Sub-Max Training offers visible growth at a slower pace, but it adds more strength. When implemented properly, won’t brutalize your joints and it’ll allow you to train more frequently and get more results.
We incorporate both Max and Sub-Max Training into training routines that we design. To allow for the greatest growth and the least amount of injury. Thus, we are not going to say what is best because they have different goals, fast short term visible growth and long-term growth and more strength. When you think about different training methods you may be confused with the different opinions out there. Keep in mind that what may work for one person may not always work for the next person, so choose what works best for you.
Written by: Robert Blair (Staff Writer)
ROBERT BLAIR is the Operational Manager of WhenEver Fitness, editor of fitness-news, has been in the fitness industry since 2010, and is a certified personal trainer. He attended the UW-Superior and Brown College for Media Creation, Design and Television Production. From 1992 to 2000, he wrote and produced several films, music videos, and videos. He has now been able to combine those skills of fitness and media creation to produce high-quality fitness productions and articles. (Click for Bio/Contact)