Over the last few weeks you have learned how to train for strength, hypertrophy, and muscle endurance. For all of these, it requires you to use a percentage of your one repetition maximum (1RM). You may not have the required weight at home to figure out your 1RM. This post will show you how to establish your 1RM so you can start training for your desired goals.
What is a 1RM
A 1RM is how much weight you can lift exactly one time. When elite athletes train, they will check their 1RM for certain lifts every 3-6 months. This allows them to program training to make the gains they want and need. You can do this so you can take the most advantage of your training. Whether you are training for strength, size, or endurance figuring out your 1RM will help you make the most of your workouts.
Traditional Method for 1RM
The traditional method for establishing your 1RM requires you to have enough weight available to check and recheck. Ideally you will build to an amount that you can only perform one repetition of. This goes for any of the major lifts (you do not need to find a 1RM for accessory movements):
Squat (any style)
Clean
Jerk
Snatch
Bench Press
Shoulder Press
Lunge (any style)
An ideal template for finding your 1RM will be to follow this rep scheme:
10-10-8-8-5-3-1-1-1
This will involve a proper warm up before hand. You want to make sure you include the muscles you will be working in your warm up. For this example I will talk about squats.
After a proper warm up you will do 10 repetitions of a comfortable weight that you will have plenty left in the tank. Add some weight and do 10 more repetitions. Then add some more weight and do 8 repetitions. You will keep doing this until you fail the lift.
If you can't get all the repetitions, take some weight off and move onto the next set (don't repeat the same set). Since fatigue will play a factor you will want 2-3 minutes of rest between your sets. When you get into the lower repetition sets you may only add 1-5 pounds.
Establishing a 1RM can take 30-40 minutes. It can also be really boring if you aren't a gym fan.
Alternative Method to Find 1RM
An easier way to find your 1RM is to estimate it based on a comfortable weight. If you are trying to find your squat 1RM, you will take any weight you want and, after a proper warm up, perform as many repetitions as possible until you can't do another one. You can then take the weight and the number of repetitions and put them into an online calculator to figure out your 1RM (here).
I hope this helps you to train the way you want. If you want help with training reach out to us at info@bodyfixpt.com.
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