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Started By
Message
How often should one test for 1RM?
Posted on 1/28/16 at 3:21 am
Posted on 1/28/16 at 3:21 am
On the squat, Bench and deadlift? A smart way to go about it? Any suggestions appreciated.
12
Posted on 1/28/16 at 3:33 am to Ironhead985
Back in my meat head days, I maxed every other week. Now, never. I'm more focused on going to the gym in order to build cardio endurance vs. muscle endurance. I'm probably not much help.
Posted on 1/28/16 at 4:09 am to Arkapigdiesel
I don't mind the conversation. 
At least you didn't leave a smartass remark like I'm expecting at some point.
At least you didn't leave a smartass remark like I'm expecting at some point.
Posted on 1/28/16 at 4:58 am to Ironhead985
What do you need to know your 1RM for?
If it's for 5-3-1, I'd guess every 2-3 months. That's a guess though. I'm still learning this program bit by bit.
If it's for 5-3-1, I'd guess every 2-3 months. That's a guess though. I'm still learning this program bit by bit.
Posted on 1/28/16 at 5:06 am to Ironhead985
If you're building strength and are concerned about increasing your max, check it at the end of each cycle of your lifting program.
Posted on 1/28/16 at 5:40 am to Ironhead985
quote:
If you're building strength and are concerned about increasing your max, check it at the end of each cycle of your lifting program.
This. Most cycles are done based off your max. Cycles should last between 8-12 weeks. You would then do a 1RM. Take a few days rest, them start your new cycle with the weights per rep, based off your new max
Posted on 1/28/16 at 7:41 am to IT_Dawg
quote:
quote:
If you're building strength and are concerned about increasing your max, check it at the end of each cycle of your lifting program.
This. Most cycles are done based off your max. Cycles should last between 8-12 weeks. You would then do a 1RM. Take a few days rest, them start your new cycle with the weights per rep, based off your new max
both of these are accurate. Now days I only max on bench about every 5 or 6 months because I don't really push to increase that lift any higher, just wanna stay around where I've been.
If you look on Google, there are some great resources that will get very specific regarding max lifts and even tell you how to eat in the days leading up to it to get your best effort.
Posted on 1/28/16 at 7:45 am to bayourougebengal
Delete misread
This post was edited on 1/28/16 at 7:46 am
Posted on 1/28/16 at 8:04 am to Ironhead985
I haven't maxed in about 5 years. I usually get something I can do 3x and fail on the 4th. Add about 15-20lbs and that is somewhere close to my max.
I am not on any kind of program though. I would assume the 1RM is pretty important to get all of the % lifts.
I am not on any kind of program though. I would assume the 1RM is pretty important to get all of the % lifts.
This post was edited on 1/28/16 at 8:06 am
Posted on 1/28/16 at 8:07 am to Hu_Flung_Pu
Yes you can find the weight you can do 3 reps with difficulty and fail on the 4th. Take this number to a 1 rep max Calc and use it to calculate for your programming.
Posted on 1/28/16 at 8:28 am to Ironhead985
I do it whenever I feel like it frankly. Haven't done it in a couple months, outside of bench which I'll do every few weeks as it's not super taxing on me
Posted on 1/28/16 at 8:30 am to Tiger Ryno
BTW, I got 315 7x on Bench last night 
Posted on 1/28/16 at 8:34 am to Hu_Flung_Pu
never.
Posted on 1/28/16 at 8:36 am to Ironhead985
You should Jazzercise instead. Much better for your body and super fun!!
Posted on 1/28/16 at 8:48 am to upgrayedd
My wife and I jizzercised last night
Posted on 1/28/16 at 8:52 am to Hu_Flung_Pu
That's great. I'm at 275 after changing to a wider grip. I was up to 295 with a standard grip. Pushing for 315.
Posted on 1/28/16 at 9:00 am to Hu_Flung_Pu
315x7 is plenty good
Posted on 1/28/16 at 9:10 am to Ironhead985
quote:
How often should one test for 1RM?
On the squat, Bench and deadlift?
Everyday, right?
Posted on 1/28/16 at 9:10 am to LSUSUPERSTAR
quote:
That's great. I'm at 275 after changing to a wider grip. I was up to 295 with a standard grip. Pushing for 315.
I do pinky on the ring when training and ring finger on the ring when doing the heaviest set. I don't know why you would go down on a wider grip.
eta: I'm betting getting the palm in the right spot and pinching your back would get you to 315.
This post was edited on 1/28/16 at 9:12 am
Posted on 1/28/16 at 11:53 am to Ironhead985
If you are trying to peak for a competition i personally don't like doing singles at all in order to "peak" on competition day. I do better with using doubles for my heavy sets. The deadlift in particular is very easy to peak early on due to the toll placed on the central nervous system.
As far as training w/o competing, i say 8 weeks should be bare minimum. I usually wait for a day when i am feeling fresh and all the warmups feel light.
As far as training w/o competing, i say 8 weeks should be bare minimum. I usually wait for a day when i am feeling fresh and all the warmups feel light.
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