How to Test Your One-Rep Max (Step-by-Step)
- C Morales
- Sep 17, 2016
- 2 min read
WHAT
The one rep max is defined as the greatest amount of weight an athlete can lift in one repetition with PROPER TECHNIQUE. There are lots of people who say that can squat 320, but when you watch them actually do it…it looks messy and makes your back hurt just to watch it.
WHY
Here’s why it’s important to know your own one rep max besides knowing how strong you are. As you’re planning your own lifting program, this will allow you to properly plan it out to have a more effective and achieve faster results.
HOW
Here’s how to test it:
Warm up with the exercise you want to test. It’s more common to test compound movements, but you can test anything you want, even bicep curls if that’s your desire.
The weight should be light enough to allow an easy 5-10 reps.
Rest for 1-2 minutes (or until you feel fresh again and ready to increase the weight)
Increase weight by 10-20 lbs. (4-9kg) for upper body (5-10% weight increase) or 30-40 lbs. (14-18kg) (10-20% increase) for lower body.
Rest for 2 minutes or until you feel fresh again
Increase weight with the same ratios again and attempt to complete a 3 rep max at this weight.
Rest 2-4 minutes. The heavier you go, the longer rest period you need to recover completely to be fresh for the next lift.
Increase weight by the same ratios
Attempt the 1RM. Make sure you use a good spotter and/or belt if necessary.
If successful, great job! Now, rest 2-4 minutes again (or until completely rested), then increase weight by 2.5-5% upper body (2-4 kg) and 5-10% (7-9kg) lower body. Notice that we are increasing the weight by smaller increments at this point.
If unsuccessful, rest and decrease the load by 2.5-5% upper body (2-4 kg) and 5-10% (7-9kg) lower body and attempt again.
There is a real benefit to actually lifting the 1RM as opposed to just using a calculator, because it will allow you, the athlete to actually gauge the weight, how it feels, and practice good form at higher training loads so that as you get stronger, your form doesn’t fall apart.
Now that you know all the steps, click HERE to download these Instructions as well as a worksheet you can take to the gym and track your weight lifter and test your One-Rep Max.
Thank you for visiting and as always...TRAIN HARD Y'ALL!
תגובות