How often do you test for your 1RM's?

[IvanOffelitch]

I've rarely ever tested mine, and on the few occasions where I have, it's been at the end of a workout when I'm already exhausted, so I'm doubting those were accurate #'s.

How often do y'all test them, and give me some examples of your warm-up routines before testing?

(Squat/bench/dl warm-up routines will suffice.)

 

[White Sox]

I've rarely ever tested mine, and on the few occasions where I have, it's been at the end of a workout when I'm already exhausted, so I'm doubting those were accurate #'s.

How often do y'all test them, and give me some examples of your warm-up routines before testing?

(Squat/bench/dl warm-up routines will suffice.)

Used to do workouts that built up to a heavy single. Reps went 12/10/8/6/4/3/2/1. Effective for a true max? Nah. Try 15/10/10/4/3 then go for a single. But most of it's on individual feel. Haven't tryed a heavy single on my own since football days. In 1999. Shit... i'm old.

 

[IvanOffelitch]

...Haven't tryed a heavy single on my own since football days. In 1999. Shit... i'm old.

LOL!

Im closing in on 40, so I know the feeling.

They say discretion comes with age. A few injuries along the way seem to have left their mark as well.

 

[b fold the truth]

Well...IMO...there is a difference between testing and building. Of course...I go for a PR on some type of squat, GM, Deadlift, OHP, etc...every once in a while, especially when I am nearing a contest. It takes a different type of mentality hitting singles and PR's than it does for reps.

Go for it when your body feels it.

B True

 

[MsBeverlyHills]

Well...IMO...there is a difference between testing and building. Of course...I go for a PR on some type of squat, GM, Deadlift, OHP, etc...every once in a while, especially when I am nearing a contest. It takes a different type of mentality hitting singles and PR's than it does for reps.

Go for it when your body feels it.

B True

agreed! I used to think that going for PRs every 4 wks was so important for progress- but really its not if your training for bodybuilding (more if your training for PL or strongman).

 

[IvanOffelitch]

Thanks all for the insight.

Given that I train BB style instead of PL style, I haven't put a whole lot of emphasis on 1RM stuff, but I would like to know where I'm at from time to time, just out of curiosity more than anything else. I do make steady progress on all my core lifts (a few lbs every week or so), so I guess I'm on the right track.

When I was younger, it was always a contest to see who could lift the most...but I found out the hard way that too much youthful testosterone and too little wisdom combined with bad form can quickly lead to an injury. I now have a nice 4" scar on my left shoulder to show for it.

Is it safe to assume that when I decide it's time to test my 1RM's, using a PL-style lifting routine instead of a BB style would be adviseable?

I'm thinking it might be interesting to test every 6 months or so.

Thanks again.

 

[b fold the truth]

agreed! I used to think that going for PRs every 4 wks was so important for progress- but really its not if your training for bodybuilding (more if your training for PL or strongman).

When I was training for size I always saw a week of maxing out as a wasted week. I really didn't grow much from it (except from deads...oddly enough).

B True

 

[b fold the truth]

Thanks all for the insight.

Given that I train BB style instead of PL style, I haven't put a whole lot of emphasis on 1RM stuff, but I would like to know where I'm at from time to time, just out of curiosity more than anything else. I do make steady progress on all my core lifts (a few lbs every week or so), so I guess I'm on the right track.

When I was younger, it was always a contest to see who could lift the most...but I found out the hard way that too much youthful testosterone and too little wisdom combined with bad form can quickly lead to an injury. I now have a nice 4" scar on my left shoulder to show for it.

Is it safe to assume that when I decide it's time to test my 1RM's, using a PL-style lifting routine instead of a BB style would be adviseable?

I'm thinking it might be interesting to test every 6 months or so.

Thanks again.

I think that it is pretty important to make sure that your form is DEAD ON BALLS ACCURATE when doing heavy weights...and perfect form with heavy weights is different than with light weights. When the weights get heavy...anything can happen. Any tiny little mistake can cost you A LOT. Maybe an injury...maybe just missing the rep.

Spend that extra time working on some singles with 90+ percent of your 1RM every now and again, working those rotators, erectors, abs, core, stretching, etc... It will pay off in both sports!!!!

B True

 

[rbtrout]

I couldn't have said it much better than it's already been stated. At 42, I'm very careful when I try for 1RM's. I ALWAYS have a spotter on these days. AND, when I start the rep, if it doesn't feel right, I rack the weight, rest a second or two and try again. If it still doesn't feel right, forget it and try it on a different day.

 

[WalkingBeast]

I used to hit one rep maxes 3-4 times a week for a long time. Different exercises. It went beyond testing though. I dont find one rep max testing to be necessary. If your repping 300 for 12 reps on the bench and bring it up to 15 for example you can just increase the weight and go for 315 for 12 or something similiar. I think these rep ranges are better for building size. Everyone responds differently to different rep ranges but I dont seem to get any growth just doing one rep maxes. Of course in my routines I do just about everything at every range, so Ive never isolated one rep maxes purely. I like to go to failure around 12-15 reps on alot of exercises though, but these days I mix it up alot and hit all the rep ranges. One rep maxes I find least important unless your goal is strength and not size.

 

[anthrax]

Not a single time in the past 6 months

Last time I did it I screwed up my rotator cuff (bench pressing)

 

[Silvertide]

I can honestly say I have never tested my 1RM on any exercise. The closest I've come is hitting a really heavy 3 reps, or 2 if I miss the set. I always figure those extra two reps give me about 20 pounds when estimating my one rep maxes. For example, I bench 255 for 3, so I assume I can get 275 for 1. I squat 315 for 3 so I assume I can get 335 for 1. Since I'm not a powerlifter, there's no real point in testing my 1RM since I can get a pretty accurate estimate with 3 reps. Furthermore, I avoid the possibility of failing and getting injured.

 

[WalkingBeast]

I can honestly say I have never tested my 1RM on any exercise. The closest I've come is hitting a really heavy 3 reps, or 2 if I miss the set. I always figure those extra two reps give me about 20 pounds when estimating my one rep maxes. For example, I bench 255 for 3, so I assume I can get 275 for 1. I squat 315 for 3 so I assume I can get 335 for 1. Since I'm not a powerlifter, there's no real point in testing my 1RM since I can get a pretty accurate estimate with 3 reps. Furthermore, I avoid the possibility of failing and getting injured.

Friggin filthy... You disgust me

 

[TheOak84]

about every 3 months

only on the big 3. rarely have i tested a single on military.

although since i started doin cleans and GMs, im sure ill be testing those as well

 

[Quadsweeps Sister]

Friggin filthy... You disgust me

...hahaha....

 

[Quadsweeps Sister]

Had never tested 1RM when doing BB, but like beast said - a pyramid style of training can help you increase your max weights if doing BB workouts. For PL - we took a max weight on each of the 3, SQ, BE, DL but each on different weeks.

Working up to a 1RM isn't really a workout per se, but mentally and physically it can be very taxing and takes a bit of preparation and good nutrition a day or so prior. Eat shitty = lift shitty.
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Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."

 

[d3track]

i've never really gone for singles except a couple times in dl

i kinda wanna do a pl comp just to see what kinda weight i can move
after i get humiliated i'll go back to my reps, lol

 

[WalkingBeast]

Every walking minute of every day until I KILL MY OWN WALKING SHIT. ONE REP MAX THAT SHIT!!

 

[calder]

Upper body max effort every Monday..Lower body max effort every Wednesday.

I rotate among 4-6 diffent exercises.