1RM order recommendation?

[Gobias]

Hi Everyone,

I was initially going to do ALL 1RM workouts in 1-2 days and count it as my workout but then read that isn't a good idea since I don't want to fatigue my muscles when trying to figure my maximum weights.

So, my question is does anyone have a recommendation of how many exercises to do per day and/or which order to do them? I would like to do this as fast (yet productive) as possible but don't want to do 1 leg + 1 arm workout per day. That would take way too long.

I was thinking of even doing my normal workouts in the morning then at night do 5 or so 1RM workouts (trying to not use the same muscle). But that would still take a long time since I plan on doing all the 1RM workouts.

Thanks.

 

[jewels918]

Hi! I posted a similar question about using the 1 RM test as my workout and it was suggested that I don't....so I didn't.

I began by doing only upper body (still haven't done any lower body 1RM's). On days that I'd do my upper body workout, I'd do 2 of the 1RM tests for each body part before I began my regular workout. So I'd do 2 tests of each: chest, back, shoulders, biceps and triceps, and then I'd begin my regular workout. Since I only do upper body 2x per week, I found this taking way too long to complete.

Beginning this morning, I've decided to do more 1RM's and using them as my workout. I really hated going against the awesome advice that was given to me, but I was afraid that it would take me 2 months just to get through my 1RM's.

Also, I know my body, so I'd try to pick 1RM's that I feel might not have too much effect on a different test for the same body part. So, for instance, I know that I do not have strong triceps, and I know that for a tricep workout I have an easier time using a dumbell workout. So, I decided what worked best for me is if I did a 1RM test using a barbell first (since I know that I'm not as strong doing this and didn't want to do it with already fatigued muscles) and did a dumbell test second. I also have an idea of what workouts might be a little easier for me, and if I'm not sure of one, I will do that one first.

I know this response is all over the place .... sorry about that, but I hope it helps somewhat!

Good luck!

~Linda

 

[jldx2in2000]

I have never done STS before but will be starting May 2.

I plan on doing all the 1RM tests over the course of 19 days and treating it as part of my workout. I only have time to work out in the morning, so my plan is to do 30-40 minutes of cardio and then do 5 1RM tests (6 on days 18 and 19). According to SNM, only a couple 1RM tests should be performed a day and you need to wait 5 minutes in between each test regardless of whether it is the same muscle group or not.

My plan is to split up the testing to work the 3-5 star rated exercises first (over the first 12 days) and grouping them into Back, Biceps, and Triceps for one day and Shoulders, Legs, and Chest another day. Once I get past the most important exercises and get into the 1-2 star rated exercises, I will still segment it the same way for a few days but there are a lot more leg exercises that fall into the 1-2 star category so there are several days toward the end that are only legs.

I have an Excel file that I created that lists each exercise I will be doing each day with a picture of what the exercise looks like. PM me if you are interested and will send it to you.

Since I have never done this before, I am not sure how it will work but I feel better with a plan now.

 

[jewels918]

I have never done STS before but will be starting May 2.

I plan on doing all the 1RM tests over the course of 19 days and treating it as part of my workout. I only have time to work out in the morning, so my plan is to do 30-40 minutes of cardio and then do 5 1RM tests (6 on days 18 and 19). According to SNM, only a couple 1RM tests should be performed a day and you need to wait 5 minutes in between each test regardless of whether it is the same muscle group or not.

My plan is to split up the testing to work the 3-5 star rated exercises first (over the first 12 days) and grouping them into Back, Biceps, and Triceps for one day and Shoulders, Legs, and Chest another day. Once I get past the most important exercises and get into the 1-2 star rated exercises, I will still segment it the same way for a few days but there are a lot more leg exercises that fall into the 1-2 star category so there are several days toward the end that are only legs.

Julie,

I WISH I would have thought of that! That sounds like a great plan! If I didn't already do the ones that I've done, I would have much rather done it your way. Good luck with it! Let us know how it goes

~Linda

 

[Gobias]

Thanks! Both replies helped me out. I will do what you two did/are going to do and just split it up into a handful every day. I really was planning on doing it as one or two total workouts and count it as my daily workout to finish as soon as possible.

I don't have a desired start date so I guess I can somewhat take my time. Although I really wanted to start by May 1st.

I would absolutely love that spreadsheet if you will share it with me. I can't find where to PM you. Am I missing the PM icon??? Otherwise I will post my email to you.

Thanks.

 

[jldx2in2000]

To PM me (or anyone else), click on my name in my post above, in the box that opens up, the second line should say "Send a private message" (or something along that lines). Click on that and you can send me your email address and I can email you the Excel file.