1RM guide/series

[Kellyro77]

This has probably been suggested in some form in the past, but I'm going to throw it out there again, anyway (and the forum search feature always errors out on me because "1RM" is "too short" of a search term).

I think it would be nice if Cathe put out a series that does a guided walkthrough of 1RMs for at least those five-star exercises she lists for STS.

It could be something like what she did for the 100 Rep Challenges in XTrain. She could either have a cast member with her, or, just demo everything herself.

Maybe include a good warmup, and then chapter it for each exercise, then do a follow-up stretch.

I think a lot of people would appreciate doing the exercises with her, listening to her coach on form, reminding you to select a heavy-enough weight to test with, encouraging you if you've gone beyond 15 reps you should rest and try it again, how to use the 1RM calculator on the site, or how to calculate it if you don't want to use the site, etc.

Yes, I know she has tons of written guidelines for it, but I feel like a structured follow-along series would be beneficial and helpful for a lot of people - especially those new to 1RM testing, but even for those who are perhaps looking at going back through STS again, or who just want to dial in their weight selections.

 

[Debinmi]

or who just want to dial in their weight selections.

Good ideas! Dialing in the appropriate weights for all workouts is a changing thing over time, so something like this done every once in while would be helpful. I insert Xtrain's UB Burn Sets with the "to failure" set in my rotations to help me better gauge when I should up my weights for UB. I recently re-read Rachel Cosgrove's "Aging Strong" book (similiar to all the NROLifting books). She has you do AMRAP once a month (before moving on to the next phase) to gauge when to increase weights for an exercise - same principal.

 

[FitSaxe]

I would welcome any series applying 1 RM tool. Here is my perspective using 1 RM tool: It is a helpful tool for anyone aiming to optimally select the weight load. It is a reality check.

Requesting a STS 2.0 had an implied demand for the use of 1 RM max.

That said, this thread nudged an inquisitive side of me.I have just found out, 1RM was advised in ICE Series user guide but no review has been posted compared to STS. IMHO, ICE is what a Cathe newbie could use to grasp 1 RM concept to build up to PS, XTRAIN, RwH and STS. Here below is a link of a thread asking for reviews.

I.C.E. and One Rep Max

For those of you who completed an ICE rotation, did you calculate your 1RM? Also, what were you results after completing the rotation? I'm not just talking body fat loss...did your strength increase, did your legs slim down, did your core get stronger, etc...

cathe.com

There are few 1 RM calculators out there. According to Bret Contreras, 90% of lifters do not reach out for this tool. This boils down to a fact that fitness enthusiasts in general do not push themselves enough. What the society is portraying as a "beauty standard" is just not encouraging women to make informative decision for their health. They rather worry about their physical appearance.


So far Cathe has encouraged many us here to use it. During LMR2 Elevated --- Back, Biceps and shoulders she said most of the cast members rehearsed the program 4 to 5 times prior to filming. So Yes, results are earnt after hard work. It is not just about genetics. Giving 100% through nutrition, training and through 1 RM tool pays off.

Here below is Bret perspective on 1 RM. HTH

 

[nickisteen]

This has probably been suggested in some form in the past, but I'm going to throw it out there again, anyway (and the forum search feature always errors out on me because "1RM" is "too short" of a search term).

I think it would be nice if Cathe put out a series that does a guided walkthrough of 1RMs for at least those five-star exercises she lists for STS.

It could be something like what she did for the 100 Rep Challenges in XTrain. She could either have a cast member with her, or, just demo everything herself.

Maybe include a good warmup, and then chapter it for each exercise, then do a follow-up stretch.

I think a lot of people would appreciate doing the exercises with her, listening to her coach on form, reminding you to select a heavy-enough weight to test with, encouraging you if you've gone beyond 15 reps you should rest and try it again, how to use the 1RM calculator on the site, or how to calculate it if you don't want to use the site, etc.

Yes, I know she has tons of written guidelines for it, but I feel like a structured follow-along series would be beneficial and helpful for a lot of people - especially those new to 1RM testing, but even for those who are perhaps looking at going back through STS again, or who just want to dial in their weight selections.

I like that idea!