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Between 2 RacksEpisode 132

How to Use the 1RM Continuum for Strength Training

Kelsey DeSanctis, Stephane Cazeault 45 min 46 sec

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Chapters

  1. Introduction to the 1RM Continuum
  2. Why Load Dictates the Training Response
  3. How Léger and Poliquin Developed Their 1RM Continuum
  4. Understanding Strength Qualities and Intensity Zones
  5. Choosing the Best Numbers to Estimate 1RM
  6. Why the Continuum Applies to Compound Movements
  7. Minimum Training Intensity for Strength Gains
  8. Matching Percentages and Reps to Your Training Goal
  9. The Limitations of Always Training at RM Loads
  10. Calculating Loads for a New Phase and Using Step Loading
  11. How Training Age Changes the Rep and Percentage Relationship
  12. Teaching Beginners to Train Close to Failure
  13. When to Prescribe Percentages in TrainHeroic
  14. Adjusting Loads for Fat Loss and Metabolic Training
  15. Choose Intensity First, Then Reps and Sets
  16. Testing and Customizing the 1RM Continuum
  17. Track Your Data, Analyze It, and Adjust Your Programming

Episode summary

The 1RM continuum ties load to reps, and Kelsey and Stephane treat it as a working coaching tool rather than a chart to memorize. Stephane's rule is simple: choose the intensity first, then the reps, then the sets. The intensity drives the training outcome, and the rep target is only what most people manage at that load.

Stephane uses the continuum as a guide on primary multi-joint barbell lifts. It is much less reliable on machines and single-joint exercises, and it can vary by lift. With a new client, he runs a first block on a basic structure, lets the client log loads and reps, then pulls estimated maxes from that training to set loads for the next phase. Heavier, lower-rep work tends to give the most accurate estimates. When a new phase changes the rep range, he works out the target peak load from the new estimated max and step loads toward it instead of spending sessions guessing.

He also separates training to a rep max from percentage-based loading.

Beginners need a different focus. A set can feel hard long before they are near failure, so Stephane lets them keep going to learn what training close to failure feels like.

As lifters gain experience, the same intensity may allow fewer reps. The answer is not to change the chart on instinct. Look for a repeated trend rather than one off session, test or track over time, then adjust the rep prescription so the intensity stays on target. Kelsey and Stephane close on the same point: track it, analyze it, then act on it.

Key takeaways. Listen to the full episode to understand the nuance.

  • Choose the intensity first, then the reps and sets; the intensity drives the training outcome.
  • Use the 1RM continuum as a guide on primary compound lifts
  • Pull estimated maxes from training to set the next phase's loads
  • Change a prescription on a repeated trend
  • Track the data, analyze it, then adjust the reps so the intensity stays where you planned it.
Full show notes

In this episode of Between 2 Racks, Kelsey and Stephane break down the 1RM continuum and how coaches can use it to make better decisions about loading, programming, and long-term strength development.

Stephane explains the origins of the continuum, how different intensity ranges relate to strength qualities, and why intensity should guide repetition prescriptions rather than the other way around.

They discuss how to estimate a client's 1RM from training data, select appropriate loads when moving between phases, and recognize when the standard relationship between repetitions and percentages no longer reflects an individual's capabilities.

The conversation also covers the limitations of the continuum, particularly with single-joint exercises, advanced trainees, and training methods where the primary objective isn't maximal strength development. They examine the differences between RM-based loading, percentage-based prescriptions, power training, and metabolic specialization.

For coaches working with beginners, they also explore why a set can feel difficult long before a client approaches muscular failure.

The 1RM continuum isn't an absolute rule. It's a framework that becomes more valuable when coaches understand how to apply, evaluate, and individualize it.

Track the data. Analyze the trends. Adjust the prescription.

0:00 Introduction to the 1RM Continuum

2:20 Why Load Dictates the Training Response

3:59 How Léger and Poliquin Developed Their 1RM Continuum

5:54 Understanding Strength Qualities and Intensity Zones

8:35 Choosing the Best Numbers to Estimate 1RM

9:36 Why the Continuum Applies to Compound Movements

10:50 Minimum Training Intensity for Strength Gains

12:25 Matching Percentages and Reps to Your Training Goal

15:20 The Limitations of Always Training at RM Loads

19:49 Calculating Loads for a New Phase and Using Step Loading

22:03 How Training Age Changes the Rep and Percentage Relationship

26:42 Teaching Beginners to Train Close to Failure

30:31 When to Prescribe Percentages in TrainHeroic

33:45 Adjusting Loads for Fat Loss and Metabolic Training

39:10 Choose Intensity First, Then Reps and Sets

42:43 Testing and Customizing the 1RM Continuum

44:22 Track Your Data, Analyze It, and Adjust Your Programming

Related Learning & Resources

Hosts and guests

Kelsey DeSanctis

Host

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Stephane Cazeault

Host

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