Ep 326 - Daily 1RM Training: Crazy or Constructive? (ft. Dr. Nick Washmuth and Kaylee Chism)
May 7, 2025
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Join physical therapist Dr. Nick Washmuth, a PhD student whose research touches on the unique benefits of swearing and daily 1RM training, and Kaylee Chism, a first-year physical therapy student studying daily 1RM bench press training. They dive deep into the effectiveness and risks of daily one-rep max training, sharing personal experiences and the mental challenges it brings. Plus, discover the surprising role of swearing in boosting performance and pain tolerance, adding a fascinating psychological twist to athletic training!
The podcast emphasizes the evolution and acceptance of daily 1RM training, urging practitioners to reconsider traditional strength training methods.
Key findings from a study reveal differing outcomes among participants in daily 1RM training, underscoring individual variability in response to high-intensity protocols.
The discussion highlights the disconnect between perceived fatigue and actual performance, encouraging athletes to persistently show up for training regardless of how they feel.
An intriguing exploration of swearing as a psychological performance enhancer suggests that strong language may boost pain tolerance and physical output in athletes.
Deep dives
Reuniting After Years
The episode opens with hosts reflecting on their first meeting since 2017, touching on the awkwardness and nostalgia of reconnecting after years apart. Their reunion serves as a humorous backdrop to the podcast, highlighting the change in dynamics and the importance of maintaining relationships in the field. The hosts acknowledge the long gap caused by the pandemic and express excitement about their recent in-person meeting. They emphasize how such gatherings can help overcome any lingering discomfort from previous encounters.
Impressive Sports Nutrition Conference
The hosts discuss their attendance at the Sports Nutrition Association Conference, noting it as one of the best they have experienced due to the quality of speakers and content. They appreciate how the conference's focus on sports nutrition attracted practitioners and researchers who effectively communicated practical takeaways. The overall atmosphere was positive, and the interactions with various professionals from the field were highlighted as enriching experiences. This sets the stage for more in-depth discussions on current training methodologies.
The Concept of Daily Maxing
A significant portion of the episode revolves around the idea of daily one-rep max (1RM) training and its initial introduction into the field. The host recalls publishing groundbreaking research on this training method, which at the time faced skepticism. They highlight how evolving training philosophies have led to increased acceptance of high-intensity protocols, including maxing out every day. The discourse emphasizes how these conversations have prompted practitioners to rethink traditional approaches to strength training.
Insights from Recent Research
Discussion transitions to a new study on daily 1RM bench press training, where participants maxed out every day for 34 consecutive days. Initial findings suggest a notable increase in 1RM, but not all participants experienced the same benefits. The study explored the psychological and physical challenges participants faced during the protocol, as well as individual differences in response to such an intense training regimen. The conversation underscores the need for more nuanced conversations around training volume and intensity.
Importance of Mood and Recovery
The episode emphasizes how mood and perceived fatigue did not always correlate with performance during the daily maxing protocol. Participants reported varying emotions and levels of fatigue, yet still managed to achieve significant lifts. This insight challenges the preconceived notion that one must always feel at their best to perform well. The hosts reflect on the importance of showing up and doing the work, regardless of how one feels, to achieve positive outcomes.
Impact of Swearing on Performance
The discussion takes an intriguing turn as the hosts introduce the concept of swearing as a performance enhancer. Referencing research that suggests swearing can increase pain tolerance and improve physical performance, they delve into the psychology behind this phenomenon. The idea that expressing frustration or exertion through strong language may facilitate better lifts is explored, prompting a lively debate. This section illustrates how unconventional methods can play a role in optimizing training and performance.
Real-World Applications and Recommendations
The episode concludes with practical recommendations for individuals considering daily 1RM training. The hosts stress the importance of proper recovery, nutrition, and mindset when undertaking such an intense regimen. They advocate for individuals to first assess their training experience and external commitments before diving into aggressive training protocols. Lastly, they encourage collaboration and communication among peers to foster a supportive training environment, ensuring that participants can reach their maximum potential safely.
In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos reconnect and reflect on their experiences at the 2025 Sports Nutrition Association annual conference. Joined by guests Dr. Nick Washmuth and Kaylee Chism, they delve into the concept of daily 1RM training, discussing its origins, methodology, and findings from a recent study involving participants who maxed out daily. Insights from the participants reveal varied results and experiences, highlighting the mental and physical challenges of such a training protocol. The conversation also explores the importance of dosage, frequency, intensity, and the need for more empirical data to better understand the effectiveness of daily 1RM training. The episode covers various training protocols, particularly focusing on volume training and its effects on strength gains. The hosts and guests discuss personal experiences with different lifting protocols, the importance of balancing other lifts during intense training, and the recommendations for those interested in 1RM training. Additionally, they explore the intriguing concept of swearing as a performance enhancer, examining its psychological effects and potential benefits in athletic performance.
Time stamps: Coming soon!
Reminder:Don't forget to check out our sister podcast, Front Page Fitness, hosted by Drs. Lauren Colenso-Semple and Eric Trexler!youtube.com/@fpfpodcast
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