Measuring 1RM's

p-nut

Hey has anyone got any advice on measuring 1RM's. Im taking this week off training after a 4 week period of split training. I know 4 weeks wasnt really long enough but i want to get measurements from the start.

Im guessin it would be the righ thing to do to dedicate one session to just measuring these, and get a mate to spot. But what is the best way to do it? Start heavy and work down until one find your 1RM or start light and work up?? Also, is it just the big compound lifts i should measure, ie squats/DL's/bench??

Thanks

tribulus

How do you find a 1RM by working down!
Warm up thoroughly and work up to that weight. Remember you're not trying to tire yourself out.

E.g say you reckon your bench 1RM is 100kg:

Something like bar x 10, 40 x 6, 60 x 4, 80 x 2, 90 x 1, 95 x 1 or maybe go straight to 100 x 1.

Don't go: 60 x 10, 80 x 6, 90 x 4 and then try a 1RM as you'll be fairly knackered.

Take plenty of time between sets. I'd personally try the 3 maxes on different days if you want a more accurate idea.

p-nut

Ah see this is my inexperience showin thru:o

I thought that you just went and found your 1RM, as in not doing any defined sets/reps. Like if i plan to start on a new weights program on monday say, go in on saturday and find my 1RM for the three biggies, just as a reference.

Sorry if this makes no sense whatsoever, im gettin a bit tounge tied and cant phrase it properly:rolleyes:

tribulus

p-nut wrote:

Ah see this is my inexperience showin thru:o

I thought that you just went and found your 1RM, as in not doing any defined sets/reps. Like if i plan to start on a new weights program on monday say, go in on saturday and find my 1RM for the three biggies, just as a reference.

Sorry if this makes no sense whatsoever, im gettin a bit tounge tied and cant phrase it properly:rolleyes:

No you have it there.

You don't have to have a rigid set/rep scheme to work up to a max just take plenty of time in between sets and gradually get your body used to the heavier load.

I would say do the 3 tests over the course of a week, as a squat 1RM after a deadlift 1RM will most likely not be a fair reflection of what you're capable of, as well as the cumulative effects the maxes will have on your CNS.

0utshined

There's also a calculator on exrx which I've found to be fairly accurate in the past if you want to try it out :

http://www.exrx.net/Calculators/OneRepMax.html

p-nut

nice one lads, thanks a million. that calculator might come in handy alrite.