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Old 04-20-2012, 08:51 AM   #1
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Default Testing for your 1 RM

What do you feel is the most optimal way to find your 1 RM?
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Old 04-20-2012, 09:01 AM   #2
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This might help some:

http://muscleandbrawn.com/forums/mus...e-rep-max.html

How To Test Your Bench Press One Rep Max - Primal Lifter
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Old 04-20-2012, 09:05 AM   #3
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Biggest point...don't take huge jumps. Also, rest between sets. Don't jump from set to set with only 90-120 seconds rest. Rest 3-5 minutes or so.

If your testing a new squat max and you lift in the low 300s, try something like:

Bar x 10-15
135 x 5
185 x 1-3
225 x 1
255 x 1
285 x 1
315 x 1
330 x New 1RM attempt
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Old 04-20-2012, 10:10 AM   #4
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Thanks Steve
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Old 04-20-2012, 02:59 PM   #5
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I like to rest until I'm getting irritated about resting so long, which usually takes 3ish minutes. I will also usually take a PR and stop rather than risk injury by pushing for another, bigger lift, but thats just a heuristic, if I still feel strong and like I'm not going to fall apart, I'll go for a bigger one.
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Old 04-20-2012, 03:10 PM   #6
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Old 04-20-2012, 03:56 PM   #7
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This is personal, so might no work for you, but this is how I would go for a PB on my bench. I find it easy thinking about how to approach it as I always go in knowing what I'm currently sitting at and want to hit. If you have no idea then it's a little more difficult, tis a case of judging how each rep/set feels and increasing it accordingly.

All numbers are in kg, so this post might be ultra-useless.

20x15x2 sets
60x5x2 sets
80x3
100x3x2 sets
115x3
130x1
145x1
155x1
165x1
175x1 - PB attempt
180x1 - second PB attempt

Might be too many reps for some people (and maybe for me??), but that kind of approach has worked thus far.
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Old 04-20-2012, 04:26 PM   #8
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Just to add to what has been said, if you really want a proper max it will usually take more than one session. So feel free to have a run of 2-3 sessions where you max, that outta give you a clearer idea.
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Old 04-20-2012, 06:16 PM   #9
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Depends. Have you ever attempted a maximum on said lift before? (If not, why not?!)

What I'll generally do is set a short-term goal for myself; a new maximum I want to achieve on that day. If you have never maxed on the lift before you'll want to take shorter jumps in weight to accurately gauge your limit.

If you have maxed before and you already know your limit poundage, it becomes easier, as you know what you achieved before and what you intend to achieve on that day.
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Old 04-20-2012, 08:37 PM   #10
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Quote:
Originally Posted by BendtheBar View Post
Biggest point...don't take huge jumps. Also, rest between sets. Don't jump from set to set with only 90-120 seconds rest. Rest 3-5 minutes or so.

If your testing a new squat max and you lift in the low 300s, try something like:

Bar x 10-15
135 x 5
185 x 1-3
225 x 1
255 x 1
285 x 1
315 x 1
330 x New 1RM attempt
Looks like what I do. Amazing. I must be on to something.

Quote:
Originally Posted by bruteforce View Post
I like to rest until I'm getting irritated about resting so long, which usually takes 3ish minutes. I will also usually take a PR and stop rather than risk injury by pushing for another, bigger lift, but thats just a heuristic, if I still feel strong and like I'm not going to fall apart, I'll go for a bigger one.
Me too. I had opportunity a couple of times this past week, but decided that my primary goal was to BEAT the OLD PR. 5 pounds is 5 pounds. Mission accomplished.

Quote:
Originally Posted by Fazc View Post
Just to add to what has been said, if you really want a proper max it will usually take more than one session. So feel free to have a run of 2-3 sessions where you max, that outta give you a clearer idea.
Very interesting. I've never thought of that before. I might have to try that. I have squats to test sometime this weekend maybe. Would you "max out" one day then give it a few days and come back and try to beat that max either by skipping a warm up set or cutting back on warmup reps?
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