Efficacy of Daily One-Repetition Maximum Squat Training in Well-Trained Lifters

Abstract

Commonly, training a specific exercise constitutes a frequency of 2-3X/wk. at intensities of 70-85% of one-repetition maximum (1RM) to avoid overreaching and overtraining. However, daily 1RM training has yet to be investigated, despite the importance of specificity to elicit peak strength. PURPOSE: To examine the efficacy of daily 1RM training along with daily volume on the back squat for improvements in 1RM strength over the short-term. METHODS: Three trained males performed 37 days of consecutive squatting. Subject characteristics; Subject 1: age: 28yrs., body mass: 80.5 kg. and body fat: 13.7%, Subject 2: age: 19yrs. body mass.: 64.1 kg., and body fat: 6.3%, and Subject 3: age: 35yrs., body mass: 108.8 kg., and body fat: 17.8%. All subjects had experience on the squat of ≥ 3 consecutive years, and a minimum squat frequency of 2X/wk. For days 1-35, subjects performed a 1RM squat each day followed by 5 volume sets of either 3 repetitions at 85% or 2 repetitions at 90% of the daily 1RM in an alternating fashion between days. On day 36 subjects performed a taper session consisting of one set of one repetition at 85% of the initial (day 1) 1RM. On day 37 subjects performed a final 1RM. A linear regression was used to examine relationships between time (days) and daily 1RM among individual subjects. Correlations were interpreted and reported as “weak” if they were less than or equal to 0.35, “moderate” if they fell between 0.36 to 0.67, “strong” if they fell between 0.68 to 0.89, and “very strong” if they were equal or greater than .90. Additionally, absolute and percent changes from pre 1RM to peak 1RM were calculated for each subject. RESULTS: Data revealed moderate correlations for subject 1 (r=0.65) and subject 3 (r=0.46), and a strong correlation for subject 2 (r=0.78) between time and daily 1RM. Absolute and percent increases from pre to peak 1RM were: +12.5kg. (215kg.-227.5kg.) / +5.8% for subject 1, +13.5kg. (125kg.-138.5kg.) / +10.8% for subject 2, and +21.0kg. (220kg.-241kg.) / +9.5% for subject 3. Peak 1RM was reached on day 37 for subjects 2 and 3 and on day 35 for subject 1. Interestingly, all subjects experienced a decline between 5-7.5kg. in 1RM within the first 3 days of training. CONCLUSION: Despite initial overreaching daily 1RM training was efficacious at enhancing maximal strength in well-trained males in a short training period.