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You can easily determine the importance of each 1RM by checking the exercises rating in the chart: five stars means it is highly recommended that you establish a 1RM, while one star indicates an exercise that is not as essential to establish a 1RM. Blank lines are provided in the chart so that you can record your results, but consider using our online version of the Workout Manager (http://cathe.com/workout) to record this information for greater flexibility in making changes as you progress, and to automatically create your workout cards.
1RM Test Exercises Download:
http://cathe.com/tutorials/PDF/STS_1RM_Chart.pdf
Taking a 1RM test is easy. All you do is select a weight for each exercise you want to test for that you think you can do about 10 times maximum with good form. Then perform the exercise doing as many reps as possible.
For example, say you wanted to do a 1RM test for Barbell Curls (Shown as exercise number #178 on your download form). You would simply load your barbell with a weight that you thought you could lift about 10 times with proper form (record this weight in the space provided on the 1RM forms you downloaded). Let’s assume you think you can do 10 standing barbell curls, with a total barbell weight of 50 pounds. Next you would perform the exercise and write down the total reps you actually did on your downloaded form. Let’s assume you thought you could do 10 curls, but actually did 12 (in this case you would record 50 lbs and 12 reps on your 1RM sheet).
You would then go to the 1RM calculator and select “Barbell Curl, Standing” from the exercise list. For the next step, you would enter “50 lbs” for your weight lifted and “12 reps” for actual reps performed. Click the calculate button and our 1RM calculator shows that your maximum lifting weight (1RM) for “Barbell Curl, Standing” is estimated to be 72 pounds. Once we know this number we can easily tell you what weight you should use for any intensity level.
1RM Test Exercises Download:
http://cathe.com/tutorials/PDF/STS_1RM_Chart.pdf
Taking a 1RM test is easy. All you do is select a weight for each exercise you want to test for that you think you can do about 10 times maximum with good form. Then perform the exercise doing as many reps as possible.
For example, say you wanted to do a 1RM test for Barbell Curls (Shown as exercise number #178 on your download form). You would simply load your barbell with a weight that you thought you could lift about 10 times with proper form (record this weight in the space provided on the 1RM forms you downloaded). Let’s assume you think you can do 10 standing barbell curls, with a total barbell weight of 50 pounds. Next you would perform the exercise and write down the total reps you actually did on your downloaded form. Let’s assume you thought you could do 10 curls, but actually did 12 (in this case you would record 50 lbs and 12 reps on your 1RM sheet).
You would then go to the 1RM calculator and select “Barbell Curl, Standing” from the exercise list. For the next step, you would enter “50 lbs” for your weight lifted and “12 reps” for actual reps performed. Click the calculate button and our 1RM calculator shows that your maximum lifting weight (1RM) for “Barbell Curl, Standing” is estimated to be 72 pounds. Once we know this number we can easily tell you what weight you should use for any intensity level.
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