1RM how to measure it?

dioltas · 23-01-2009 3:59pm #1

Hi,
Just wondering how do you work out your 1RM?
I'm benching 82.5 at the mo, 4 sets of 6.
If I want to try and figure out my 1rm should I warm up and start trying increasing weight for 1 rep each or what?
Last week I managed 1 rep of 100, but that was after finishing 4 sets of 80 kg.

Thanks.

the drifter · 23-01-2009 4:14pm

i generally do it a couple of very very light warm ups...

then work up to ones...say for you

60x5
70x3
80x1
90x1
100x1
pbx1

thats how id go about it others might have different opinions

dioltas · 23-01-2009 4:18pm

Thanks alot, and I suppose take a fairly long break between the sets?
Think I'll try that tomorrow.

the drifter · 23-01-2009 4:21pm

breaks are the same as everything else i cycle them from 2min-4 mins but for an all out max i use 4 min..

bigstar · 23-01-2009 4:37pm

the drifter wrote: »

i generally do it a couple of very very light warm ups...

then work up to ones...say for you

60x5
70x3
80x1
90x1
100x1
pbx1

thats how id go about it others might have different opinions

pb ?

the drifter · 23-01-2009 4:39pm

personal best

dioltas · 23-01-2009 4:46pm

Also, after the 100 kg should I try for 105 or 110 or what do you think?
I suppose depends how I'm feeling at that stage, should be able to judge it myself.

gnolan · 23-01-2009 4:49pm

Again I seem to pimping t-nation, but read this a while ago. Never tried it myself, not particularly interested in it at the moment, probably cos there's skinny kids in the gym warming up with my 1RM's!

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_warm_up_for_a_onerep_max

the drifter · 23-01-2009 4:52pm

thats up top you what would you be happy with hitting 105 or missing 110??

kevpants · 23-01-2009 5:19pm

That's why the gradual increase the drifter recommended is the way to go. Do 4 or 5 reps with 50% of what you might get at a 1RM, doesn't have to be accurate. Then reduce the reps pretty rapidly so you are doing single reps with comparitively light weight. As you work up you'll feel the extra weight and you'll be able to guage how far up to go before you fail without getting completely gassed in the process. Don't be tired by the time you get to the top, just nice and warm.

1RM how to measure it?

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