Could benching your one-rep max (1RM) daily be the key to unlocking massive strength gains? In a recent study, a group of lifters saw a whopping 28% strength increase in just 34 days using this exact method.
Though it sounds extreme — and maybe a little reckless — the findings open up valuable insights into recovery, volume, and the body’s capacity for adaptation under frequent high-intensity load. But should you actually try it? Let’s break down what the study found and whether it belongs in your training toolbox.
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The Protocol: Daily One-Rep Max Attempts for Over a Month
The study, published in the Journal of Exercise Physiology Online, took seven physically active participants on a bold journey: perform a one-rep max bench press every single day for 34 days.
Training Breakdown
- Day 1–34: Daily 1RM test, followed by 5 volume sets — either 3 reps at 85% or 2 reps at 90% of that day’s 1RM.
- Day 35: Tapering phase — 5 sets of 1 rep at 90–100% of their original Day 1 one-rep max.
- Days 36–37: Rest days.
- Day 38: Final one-rep max test.
This isn’t a typical hypertrophy-style plan focused on muscle growth; it’s pure max-effort strength training, testing both physical limits and mental resilience.
The Results: Stronger in Just Over a Month
Despite its intensity, the experiment delivered high returns. Not only did all participants complete the training, but everyone improved significantly in maximal strength.
By the Numbers
- Average gain: 40.71 lbs (29.23% increase in 1RM)
- Men: Gained an average of 50 lbs (29.43% gain)
- Women: Gained an average of 33.75 lbs (29.03% gain)
These relative gains were nearly identical between genders — a key insight that strength potential, when trained appropriately, isn’t limited by sex but by exposure and recovery.
The data also showed a strong correlation between time and performance improvement. In other words, the cumulative daily effort built strength over time, not muscle fatigue — at least for most.
What This Means for Everyday Lifters
Before you rush to press heavy singles for 34 straight days, it’s important to recognize the study’s context and limits.
Small Sample, Big Demands
The experiment featured only seven participants, all of whom were physically active. The absence of a control group means comparisons to traditional training remain hypothetical.
Notably, three participants experienced pain during the course of the program — a reminder that daily high-intensity efforts carry risk. Joint stress, CNS fatigue, and overtraining symptoms can accumulate quickly without careful monitoring.
The Real Takeaway: You’re More Capable Than You Think
The big picture here isn’t that everyone should max out daily — that’s both impractical and potentially unsafe for most.
Instead, the key insight is that most lifters are likely under-challenging themselves. Progressive overload, especially at the high-intensity end of the spectrum, is often underutilized due to fear of injury or burnout.
“While working within your own limitations — with enough recovery, and in line with your experience — is imperative for long-term gains,” Kate Neudecker writes, “we often hold ourselves back and underestimate what our bodies are truly capable of.”
How to Apply This Without Burning Out
You don’t need to take on a maximal bench press daily challenge to gain from the lessons of this study. Instead, use these principles to safely enhance your own strength gains:
1. Pepper In High-Intensity Sets
Every few weeks, integrate a heavy testing day with proper warm-up and spotters. A structured 1RM attempt can boost neural adaptations and measure progress.
2. Try Low-Volume High-Intensity Phases
Adopt phases in your training cycle focused on maximal strength. Use auto-regulation to dynamically adjust intensity based on daily readiness.
3. Prioritize Recovery
Remember that even though these participants lifted daily, the volume was tightly controlled, and rest days were built into the protocol. Apply that wisdom to your own routine by ensuring enough sleep, nutrition, and active recovery.
4. Use Percentage-Based Training
Training at set percentages of your 1RM (e.g., 85–90%) allows for consistent overload without always going to absolute failure. This is particularly helpful for avoiding burnout or injury.
When Maxing Out May Be Right for You
One-rep max testing can have its place — especially for strength athletes, powerlifters, or seasoned gym-goers seeking measurable progress. But for beginners, it’s wise to build a foundation of technique and volume first.
And importantly, maxing out doesn’t have to mean going to failure. Tracking your estimated 1RM through reps and weight lifted can be equally effective and safer.
The Final Word
This bench press experiment demonstrates something powerful: the human body, when properly fed, rested, and challenged, is capable of dramatic improvement — even under demanding conditions.
While pushing to your physical edge everyday isn’t practical or recommended for most, occasionally stepping beyond your comfort zone — with intention — might be exactly what your progress needs.
Set a goal. Track your efforts. Dare to see what you’re capable of.
