I've been lifting for two years and I've seen some results, but I want to maximize them. My question is, how important is knowing your 1 rep max as far as judging how much you should be lifting and progressing. I.E. should my base start out as lifting 20% of my 1RM one week and then move up 2% the next week, and so on?
Also, how do you structure that particular workout day, does it count as a workout or not, what exercises/body parts should I do and when should I redo my one rep max to see if I've gotten stronger??