princessbear
Cathlete
I know another poster had a question about this - but I don't think they got a answer on HOW to do 1RM tests for exercises that are 21s. Can you please tell us how to perform a 1RM test for, say, BB 21s? Thanks!
1RM For 21s - SNM PLEASE HELP!
- Thread starter princessbear
- Start date
SNM Videos
Administrator
You really can't test an exercise that has 21's. We have already removed some of these from the list, but have left some others that still need to be removed.
can WM calculate the variations for us?
SNM - for exercises that are not traditional rep patterns, but still need a target weight, it sounds like we should not do a 1RM test. Right now, it appears that our choices are to "just guess", or pick a similar exercise that we DID test and use that weight (or maybe less if that rep pattern is harder than the original exercise).
Is there a way the Workout Manager could calculate "best guesses" for us, based on your experience? For instance, in your gym, if people can do a certain number of pounds for a regular barbell curl 1RM, maybe they typically, or on the average, do 5 pounds less for 21's (I just made up a number as an example).
At another level, this could also be done for "similar but testable" exercises to REALLY SHORTEN the list of required 1RM tests (either as an option or as a default). For instance, we could just do the standard barbell curl, then all the reasonably close variations (i.e. barbell curl wide grip, etc) would be automatically calculated for us using an average delta that you've observed in your gym customers. This might help a lot for the many people that are overwhelmed with the time, effort, or apparent complexity of performing so many tests, and figuring out exactly what the variations are in some cases.
SNM - for exercises that are not traditional rep patterns, but still need a target weight, it sounds like we should not do a 1RM test. Right now, it appears that our choices are to "just guess", or pick a similar exercise that we DID test and use that weight (or maybe less if that rep pattern is harder than the original exercise).
Is there a way the Workout Manager could calculate "best guesses" for us, based on your experience? For instance, in your gym, if people can do a certain number of pounds for a regular barbell curl 1RM, maybe they typically, or on the average, do 5 pounds less for 21's (I just made up a number as an example).
At another level, this could also be done for "similar but testable" exercises to REALLY SHORTEN the list of required 1RM tests (either as an option or as a default). For instance, we could just do the standard barbell curl, then all the reasonably close variations (i.e. barbell curl wide grip, etc) would be automatically calculated for us using an average delta that you've observed in your gym customers. This might help a lot for the many people that are overwhelmed with the time, effort, or apparent complexity of performing so many tests, and figuring out exactly what the variations are in some cases.
SNM Videos
Administrator
21's
One of the reasons I have left some of the bicep curl 21's is that just by chance the 1RM results for a normal tempo curl may not be too far off. As an example lets take barbell curls.
The rule for 21's is you want to use a weight that you normally use when doing about 12 to 15 standard full reps. This is equal to about 70% of your 1RM (assuming you did full reps and a standard tempo in your 1RM test for all reps).
So my guess is by luck and not by science or true math, the 1RM calculator might be fairly accurate for 21's too. It would be helpful if some of you could test this out. Do a 1RM test for a normal barbell curl. Then take 60% of your 1RM ( I know the above example says 70%, but that is for a workout where rest breaks are longer. In meso #1 you're doing a lot of exercises with only 30 seconds rest and you need to allow for fatigue). Let us know your results. Was the weight just right? too heavy? or too light?
If we find the 1RM calculator predicts 21's accurately we can always add them back in.
One of the reasons I have left some of the bicep curl 21's is that just by chance the 1RM results for a normal tempo curl may not be too far off. As an example lets take barbell curls.
The rule for 21's is you want to use a weight that you normally use when doing about 12 to 15 standard full reps. This is equal to about 70% of your 1RM (assuming you did full reps and a standard tempo in your 1RM test for all reps).
So my guess is by luck and not by science or true math, the 1RM calculator might be fairly accurate for 21's too. It would be helpful if some of you could test this out. Do a 1RM test for a normal barbell curl. Then take 60% of your 1RM ( I know the above example says 70%, but that is for a workout where rest breaks are longer. In meso #1 you're doing a lot of exercises with only 30 seconds rest and you need to allow for fatigue). Let us know your results. Was the weight just right? too heavy? or too light?
If we find the 1RM calculator predicts 21's accurately we can always add them back in.
Runcrazy
Cathlete
I can provide input on the barbell curls. My 60% of 1RM worked perfect for that exercise. I struggled on the last 3 full reps but did eek them out (without swinging, but struggling some to maintain form). If I had gone lighter it wouldn't have been the right challenge. And I definitely couldn't have made it through with a heavier weight. So it worked okay for me. I think that's the only one I've done so far that I remember.
Jo
Jo
Last edited:
This is a WONDERFUL idea! When I print out the workout card, there will still be a line for 21s, and I will still want to pick up a weight for it. If there was a way to say "15 lb. (this estimate based on exercise 637)" or words to that effect I would not have to go through each workout card with pen and list of 1RM exercises in hand.
Perhaps a NOTE line for any listed exercise that does not have/need a 1RM?
Diane15
Cathlete
I tested this using about 63% of my 1RM, and I would say it was just about right. I definitely struggled at the end and had to slow down to finish, but was able to maintain my form.
HTH,
Diane
