In part one of this series, we talked about Need Analysis, then Exercise selection, then Training frequency, then Exercise Order. Today's post is a pre-curser to the next building block of determining training load and repetitions. If this was a Star Wars movie collection and you have episode 4, 5, 6, 7, 8, 9 that blend together for an entire Star Wars universe this would be Episode 3. You can't know who Darth Vader is without learning about Anakin Skywalker. For those poor souls who have never watched Star Wars ****Spoiler....neverminded.... who hasn't seen Star Wars?? Anakin is Darth Vader. Anyway, the metaphor is that you can't have an article about training loads and repetitions without knowing your 1 Rep Max. When gym bros ask how much you can bench or squat this is the number they are looking for. Remember the job interview in Pain & Gain? Yep, that's what we are discussing today.
1 Rep max is defined as the maximum amount of weight one can lift with proper technique.... emphasis on technique. Those nerds that arch their back to a degree that it decreases the range of motion is not proper technique. By the book answer for 1 RM is that the lifter should be trained and experienced in the weight room; I would argue against that. More emphasis should be placed on the spotters before the lifters. Spotters for 1RM should be trained and experienced. In terms of the lifter, you got to start somewhere. This is the proper time to bring up safety. When finding out your 1RM you should have at least one spotter (ideally two, but one is fine). Large muscle groups and multi joint exercises should be used for 1RM. Bench, squat, deadlift are straight forward exercises. Power exercises such as Olympic lifts ironically do not use a spotter due to the quick movements. Also, technique is emphasized more than your bench, squat, deadlift. Isolated or accessory exercises also play by different rules. One, why would you conduct a 1RM on a bicep curl? Two, if you choose to do this your goal should be 8 or more reps.
Finding your 1RM can be done three ways: a true 1RM, estimated 1RM and target rep goal. Each method is found in a similar way. Let's say we are benching. After warming up pick a weight that can easily be lifted for 5-10 reps. Rest 1 min. Estimate a weight that can be lifted for 3-5 reps (typically it is 10-20 pounds for upper body and 30-40 pounds for lower body). After that lift then take another rest period (2 min). Add another 10-20 pounds for upper body and 30-40 pounds for lower body. Rest for 2 to 4 min. Then rinse wash repeat until a 1 RM is found. Ideally you should be able to find your 1RM in 3-5 sets (this is where the experience of the spotters can come in handy). Now, you are able to find your 1RM that awesome there is your weight that we can build off. If you fail but lifted the weight 3 times in a previous attempt, then that is your estimated 1RM. Let's say you benched 260 pounds 3 times then your 1RM would be 280. Online charts can be found all over the internet or may even be posted in the weight room. Target rep goal requires a little forward thinking; Let's say in training I'll be benching in the range of 6-8 reps. Then my 1RM testing would be centered around perform 6-8 reps with clean technique.
Safety is paramount for this exercise (pun intended). Heavy weight can be dangerous when spotters are trained. Body builder Justyn Vicky died squatting due to poor technique; football player Stafon Johnson had to have multiple surgeries after spotters failed him during a bench press. Point being use trained, experienced spotters when finding your 1RM.
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