1 Rep Max testing

How often are you testing to see if your programmes and hard work is paying off?

There are many benefits for testing your 1RM. It is an effective way to test your strength capacity. So by knowing this you can base your programmes around it (percentage based training).

There are many ways of testing your strength capacity if you are afraid to test your 1RM. You can test your 3rm, 5rm and 10rm. Then, using the following formula you can predict your 1rm:

1rm=weight x (1+(0.0333xreps))

The protocol I use for working up to your 1rm is as followed:

1. Using 50% of your estimated 1rm complete 8-10 reps.

2. Take a 3-5 minute rest.

3. Using 80% of your estimated 1rm for 3-5 reps.

4. Take a 3-5 minute rest.

5. Now you attempt your 1rm.

6. Take a 3-5 minute rest.

7. If the weight moved easily attempt a higher weight (up to seven attempts)

8. Take a 3-5 minute rest between attempts