Testing yourself is an important motivator, and sets a benchmark for training.
The most weight you can lift once (but not twice) is what is known as your One Repetition Maximum, or 1RM.
Below I have outlined the protocol for testing your 1RM. I do however strongly recommend you hook up with an experienced trainer that you trust to do these. This is mostly for obvious safety reasons. The other thing you must do is maintain correct lifting form throughout the exercise.
- General warm up 10 minutes
- Warm up specific to exercise being tested
- 10 reps @ 60% estimated max
- Rest, dynamic stretch
- 5 reps @ 80% estimated max
- 3 reps @ 90% estimated max
- 1 rep at 100% estimated max
- Rest 5 minutes
- Repeat 1 rep at estimated max
- Rest 5 minutes
- Continue in small increments. Must rest and repeat 5 minutes later to be 1RM.
It is important you estimate close to your actual 1RM to avoid fatigue playing too much of a role. After you have done it once you will have a good idea, in the mean time check this out.
If you are a power-lifter or are lifting high absolute loads then this will not be applicable for you.
April 4, 2011 at 2:45 am |
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May 8, 2011 at 7:10 am |
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