Listen below
Hey everyone,
I want to take a moment to clarify some common training terms and concepts, particularly around rep maxes, AMRAP (as many reps as possible) sets, and training to failure in strength training and strength sports like powerlifting, Olympic weightlifting, and strongman.
Rep Maxes: What They Really Mean
When we talk about a one-rep max (1RM), three-rep max (3RM), or five-rep max (5RM), a crucial rule applies across all of them:
A rep max should be performed with good form.
Good form means:
Efficient bar path – The bar should move in the most biomechanically sound way possible.
Safe body positioning – This minimizes injury risk. For example, excessive spinal flexion on a deadlift is something we want to avoid.
Proper bracing and execution – You should be lifting with as much control and technical precision as possible.
A common misconception is that a rep max means lifting the absolute heaviest weight possible at all costs. In reality, the goal is to lift the heaviest weight you can manage with good technique. If form is breaking down significantly, the weight is too heavy to count as a true rep max.
This principle applies not just to rep maxes but also to lighter work. If you’re lifting at submaximal loads with poor form, you’re reinforcing bad habits that will show up when you go heavy.
AMRAP Sets: A Technical Perspective
Another term that often leads to confusion is AMRAP (as many reps as possible). People often interpret this as pushing until absolute muscular failure, but that’s not the full picture.
A better way to approach this is:
As many reps as possible with good form.
If your form starts to break down significantly, the set should stop. Just because you could grind out a few more reps doesn’t mean you should—especially if technique is deteriorating.
A good rule of thumb: Leave a couple of reps in the tank to maintain quality movement patterns. This ensures that you’re building strength safely and effectively.
Training to Failure: When Is It Appropriate?
Failure is a misunderstood concept in strength training. There’s a spectrum of movements where going to failure is either more or less appropriate:
Low-skill, isolation exercises (e.g., banded triceps extensions, leg curls, sled drags) → You can safely train to muscular failure because technique plays a minimal role. If you can’t complete a rep, the movement simply stops.
High-skill, compound lifts (e.g., squats, deadlifts, Olympic lifts) → Failure is rarely true muscular failure. Instead, technical failure happens first—such as spinal flexion in the deadlift, bar path deviations in the bench press, or uncoordinated movement in the squat.
For example, on a deadlift, very few people actually reach true muscular failure. Most lifters experience form breakdown first—rounded back, poor hip-knee coordination, or inefficient bar path. The same goes for the bench press, where failure often looks like excessive elbow flare, feet lifting off the ground, or losing control of the bar path.
Key Takeaway: Know When to Push and When to Stop
Understanding this continuum of technical vs. muscular failure is crucial for effective training. Some exercises allow you to push all the way to failure safely, while others require a more measured approach.
By always keeping form and technique as the top priority, you’ll make better long-term progress, reduce injury risk, and develop true strength—not just the ability to grind through ugly reps.
Hope this clears things up! Let me know if you have any questions.
Train smart,
Chris
