Identifying exercises for 1RM?

[Traildoggie]

I'm late to the party here. Got STS as a birthday present and am just getting started. I did some of the simple exercises that I could identify for 1RM. in disk 3 I couldn't identify most of the exercises. so I ran thru the disk guessing, using the weights I have. I made notes on what to increase and what was OK and will repeat the disk next week. I did that with disk one also. I'm not comfortable pushing the weight on moves I've never done before.... suggestions?

so, is there a method to identify unfamiliar exercises other than picking thru chapters in the disks looking for them? Thanks.

 

[NancyAZ]

I'm not sure that I understand your question, so this may not be helpful. But here is a link to a thread concerning determining your 1RM and how to decide which exercises are the most critical to take the time to do the 1RM testing:
http://www.thecathenation.com/forum/showthread.php?t=256297

 

[SNM Videos]

I'm late to the party here. Got STS as a birthday present and am just getting started. I did some of the simple exercises that I could identify for 1RM. in disk 3 I couldn't identify most of the exercises. so I ran thru the disk guessing, using the weights I have. I made notes on what to increase and what was OK and will repeat the disk next week. I did that with disk one also. I'm not comfortable pushing the weight on moves I've never done before.... suggestions?

so, is there a method to identify unfamiliar exercises other than picking thru chapters in the disks looking for them? Thanks.

In a few weeks we will add video clips to the Workout Manager for every exercise in STS. You will be able click a link next to every exercise and see a video clip from STS showing you that exercise.

In the meantime if you're not familiar with an exercise just go to the chapters menu of that disc containing that exercise and select it so you can become familiar with that move.

 

[Ela]

Hi Traildoggie,
I don't know if that will answer your question but here is my suggestion. Please go to the workout manager page and click on STS on the top. The STS quick options will come up. Go to One Rep Max Calculator and click on "Download the list of One Rep Max exercises to test". You can print this page. The order of the exercises on the chart actually displays the order of the exercises on the Discs. For instance the first exercise on the Chart is No 621 alternating seated overhead shoulder press, which is the first exercise on Disc 1 you are asked to test for your 1 RM. Not every exercise such as push-ups that are on the Disc is displayed on the chart simply because you don't need to test the 1 RM for. Your last exercise on Disc 1 is on page 2 of the chart No 181 barbell curls wide grip. So Disc 2 will start with No 113 on the chart and will end with exercise No 712 and so on. The pictures on the chart will also serve you in getting somewhat an idea what the exercise looks like. The way I tested my 1RM is going through each Disc and doing only the exercises that are displayed on the chart.

The chart is really cool because it doesn't ask you to test more than once for an exercise. As you repeat some of the exercises each week the chart only asks you to test for the exercises you haven't completed your 1RM yet.

I hope this will help you. Have a happy Easter!

Ela

 

[Traildoggie]

sorry, I wasn't clear on my question.

I have the exercise list with the star ratings. my problem is I didn't recognize many of the exercises, and it was cumbersome looking for them. thought I was missing something obvious. pictures on the chart were not enough so I ended up "doing" the #1 disk and #3 disk. For exercises I had never done before that was Ok. In fact it was a good thing. there were a lot of things I'd never done and doing things once with not too heavy weight was better than trying too hard to go heavy.
I'll go back and do the 4&5 star ones to test for 1RM now that I've done the exercises once.

Ela, I didn't notice the exercises were in order !! I'll look again. I had two consecutive days, did disk 1 & 3 and didn't look at disk 2 yet. I have a week vacation so will not be going forward for until I return but I'm liking what I'm seeing so far. I surprised myself with the flys and had to go buy a pair of 20's! not the case for other moves, however.

A video clip will be very useful. from the list I can see plenty of other things I don't recognize.

 

[Ela]

Yes, the exercises are in order. Just check Disc 1 and the first exercise you will be testing for will be 621 and the Disc will end with 181.

Good luck and all the best for you.
Ela