How are you doing your 1RM tests?

Dela

Dela

Cathlete
Hi,

I'd love to hear from others how you have started incorporating your 1RM tests. The STS list for me is overwhelming to look at, and I just don't know how to start.

Are you adding in a couple of tests per workout? Or are you just doing different tests throughout the day? Etc.

Some of the exercises, I really don't know what they are, so I figure I'll just do the ones I can figure out, and guesstimate on the others when we get to that point.

I'm just having problems getting a plan together and would really appreciate to hear what others have been doing so far.

Thanks!
 
I have the same question.

I've been wondering this myself. I thought about doing one test after a workout for a while but I'm thinking that I'll be tired and maybe it won't be an accurate measure of my 1RM. Maybe it doesn't have to be that precise.
 
I'm going to test one or two exercises before each workout for a more accurate result. I, too, don't know what some of the exercises are so I'm just going to do the ones I know and guess on the rest as well!

Now I just have to DO the testing - I've been procrastinating and also I did something to my shoulder so I'm giving myself time off on upper body until it feels better (and hopefully it will soon)

Mary
 
Hope your shoulder feels better soon! Thanks, it seems to makes sense to do the tests before a workout, if we wait until after, we might not get valid results.
 
Hi!

Here's my 2c... :D

I do the 1RM tests on a cardio or off day. I start from smaller muscle groups and work my way up to larger ones - one exercise for each muscle group per day if I use both arms (e.g. chest flys, barbell curls) or two exercises if I can use each arm separately (e.g. single arm lat row, one-arm tricep kickback). I usually use 6-8 lb to do about 16 reps for a warm up for each exercise.

Using my spreadsheet, I have sorted the exercises according to muscle group so I can keep track.

I try to test my right (stronger) side whenever possible so my left will be able to catch up!

I also had a few questions regarding some exercises, and took a look at the blog updates photos... things got a bit clearer...

Chris.
 
I did not do a weight workout on the day I did my 1 rep max testing. I made a list of the basic exercises:

Legs:
Barbell Squats
Barbell Static Lunges
Stiff Leg Deadlift

Chest:
Barbell Chestpress
Dumbbell Fly
Dumbbell Pullover

Lats:
Lat Pulldown (if you have access to one)
Tbar Row or barbell row
One Arm dumbbell row

Shoulders:
Overhead Raise
Lateral Raise
Bent Over Rear delt raise

Biceps:
Barbell Curl
Dumbbell Concntration curl

Triceps:
Barbell Lying Overhead extension
Dumbbell Kickback
Seated Dumbbell Overhead extension

Before doing the 1 rep max testing I did light cardio (treadmill jog)/ for 10 minutes and a few body weight squats and pushups to warm up.

Before each 1 rep max test I stretched the muscle group to be tested, holding the stretch for 10 to 15 counts.

I cycled through the exercises so that a body part got plenty of recovery before I did the next exercise for it (example - shoulders and triceps assist when you do a bench press so a leg or back exercise is better after a bench press 1rep max test)

I had to repeat a few tests because I under-estimated the weight I needed and found I could do more than 10 reps. On a couple of occasions I failed too early (4th or 5th rep) because I was too optimistic. So I'd make sure that body part got adequate rest and I'd start again. I considered a test successful if I failed at between 7 and 10 reps (based on another site's recommendation - SNM said recently 8 to 12 I think).

I found I could gauge the weight I needed for other exercises based on my 1 rep max for these "basic" moves. For instance my front raise and side raise with dumbbells is almost the same. I need to go slightly lighter when I do an incline barbell press versus a flat bench barbell press. Some exercises are more tricky becase the dumbbell version of a barbell exercise is not the barbell weight divided by two (for example, if you can do 8 squats with a 90# with a barbell, the right weight with dumbbells is not likely to be two 45# dumbbells. Same, but to a lesser extent is the difference between barbell chest press versus dumbbell chest press or barbell curl versus dumbbell biceps curl.) You can learn if you need to adjust the weight for other exercises not covered in the list for which you did 1 rep max testing as you do "real" workouts.

I recommend that you start testing by getting a list of basic exercises done. You can then decide if you can guess for the rest based on these results, or do all the tests. It will likely be less daunting and take less time for the remaining exercises, because the results for the basic exercises will guide you in picking the right weight. Keep a print out of your results for the basic exercises handy when you do the remaining tests, and testing will go faster when you attempt them on a new day.
 
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I know this may sound silly but is the object to lift to failure or only to 10 or so reps. I have been confused by this so I suspect that I am under lifting. I haven't tested to many exercises because I am unsure of what I should be going for.

Tracy
 
Thank you!

Chris and Vee, thank you so much for taking the time to post this, this is all extremely helpful and answered a bunch of questions I did not even ask yet!

Really, thank you, I appreciate this a lot.

I did a weight workout today, but only tested with the first two exercises I did (1 for back, then 1 for hamstrings), then proceeded with the rest of my workout. So at least I got 2 in, it's a start!
 
Tracy,

Although I'm as confused as they get over this, I do believe the workout manager, said you need to choose a weight that you could absolutely not lift past 10 reps and if you can't even do 6 reps, then it is to heavy. So I interpret this as, you need to reach failure between 6 and 10 reps to calculate your 1RM.
 
tma211 said:
I know this may sound silly but is the object to lift to failure or only to 10 or so reps. I have been confused by this so I suspect that I am under lifting. I haven't tested to many exercises because I am unsure of what I should be going for.

Tracy
Click to expand...

Tracy, The objective is to lift to failure when you use the "10 rep attempt" method of 1 rep max testing.

There are various ways to do a 1 rep max test. One for instance, is to actually do one very heavy rep. This is not as safe for people who havent been lifting for a long time, and you need a spotter.

The 10 rep attempt is a popular method. It predicts your 1 rep max (and your 80%, 85%, ....95%) based on:
a. what weight you used
b. on which rep you failed

So you pick a weight that you know you will be able to do almost ten reps but no more. If you can keep going way past 10 reps, you picked too light and must repeat the test. If you fail when at about the 10 rep mark, you record the weight and the rep at which you failed. Then you input these numbers into a 1 rep max calculator. If you fail too early (by rep 5), then your prediction will be skewed. You will get a more accurate prediction of your 1 rep max based on the 10 rep attempt method if you failed between 8 and 10 reps.

Disclaimer: This is based on my reading and my (very recent) experience of 1 rep max testing. I am not an expert. :)
 
Thank you for clearing this up. I had a feeling I was doing this wrong. It's a good thing I have only done a few exercises.

I can't wait until we get these workouts.

Tracy
 
Dela said:
Tracy,

Although I'm as confused as they get over this, I do believe the workout manager, said you need to choose a weight that you could absolutely not lift past 10 reps and if you can't even do 6 reps, then it is to heavy. So I interpret this as, you need to reach failure between 6 and 10 reps to calculate your 1RM.
Click to expand...


This is well said but I think good form is very important too. I tested by doing up to 10 reps but when my form starts to slip then I know it's too heavy.
 
Wow!! Everyone really cleared this up for me!! I've been looking at the one rep max calculator all the time thinking, "well, I'll just do it later..." It just seemed so daunting. I'm so grateful to the person who posted their basic list of exercises - now I know where to start!
 
What great info!! This helps me so much, too! I'd also been feeling a bit overwhelmed by it all.:eek:

I'm not sure whether or not someone already asked this on another thread, but is it not too early, then, to actually do the 1RM test? It sounds like STS won't be out for a few more months, so I was thinking of waiting until closer to the release date . . . .
 
Okay, this may not be great thinking... but I'm purposely putting off my own one rep max testing until right before STS appears. I am using the gyms styles and other programs to get myself as strong as possible BEFORE STS gets here so that perhaps my one rep max will increase and I can get even more out of the program.

Is anyone else doing this?

It also gives me the advantage of reading about what everyone else did to identify their one rep max weights before I need to tackle my own, LOL!

Cheryl

I can't wait!! This is going to be the best program ever. We're putting in a workout room at my business and are even talking there about cycling the workout discs so they can take advantage of STS too.
 
I'm waiting until my shoulder heals and that should be right before (or as) STS arrives... I hope to build up enough strength before then to take full advantage of the entire program. Otherwise, I will have to start back with my S&H and GS workouts for a month or two to prepare for STS:( I just want to get started on STS and see what happens to my body!!
 
Utah Gal said:
but I'm purposely putting off my own one rep max testing until right before STS appears. I am using the gyms styles and other programs to get myself as strong as possible BEFORE STS gets here so that perhaps my one rep max will increase and I can get even more out of the program.

It also gives me the advantage of reading about what everyone else did to identify their one rep max weights before I need to tackle my own, LOL!

Cheryl
Click to expand...

Hi Cheryl,

I was thinking the same thing! :) I want to wait a little longer so I'm stronger before doing the 1RM!
 
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