Testing 1RM

[Josh]

I would like to check my 1RM, but have the following questions:

1. How to properly test 1RM of an exercise? I was told generally to warm up with several sets of about 8 reps, then approximate a max and try to lift it more than 1 rep, if not successful then that is the 1RM, but if successful then try a heavier weight. My concern is, would the warm up sets and the trials fatique me enough to be able to lift the actual max? Is there any better way to test the 1RM?

2. Is it necessary to test 1RM for all exercises that we constantly use, or are 1RM values only applicable for major or basic exercises (not for isolations)?

3. If it is necessary to test 1RM for several exercises, is it recommended to test them in one workout session, or should we test just 1-2 exercises per session (maybe to avoid inaccuracy for the later exercises)?

Any advise is appreciated. Thanks.

- Josh

 

[scott1963]

Try this site to approximate you 1rm
http://www.exrx.net/Calculators/OneRepMax.html
It is usually pretty close.

 

[TriZZle305]

1. i dont believe several sets of 8 are necessary.. maybe 2 at the most because too many might indee fatigue you to the point where you are not lifting as much as you would have with "fresh" muscles

2.Personally i only approximate 1rms for major basic excersises such as Bench, Squat, etc.. however Curl is always fun to know..

3. I think it depends on what 1RMs youre doing on the one day... bench and squat i dont think would interfere with each other however squat and power clean probably would..

 

[Mudge]

I have other links at home, and they mostly are close to each other, but here is one that I have linked at work

http://strengthnspeed.tripod.com/pages/MaxCalculator.htm