T Nation

Testing 1RM?

I'm going to have access to a full gym for the first time since coming across this site, and am really looking forward to finally being able to apply all of the information I've learned here. 
Alot of the programs posted base their weights as perctenages of your 1RM, sensibly.  However, I have no idea what mine are, or how to find them!  Help? =D

[quote]Vorn wrote:
I’m going to have access to a full gym for the first time since coming across this site, and am really looking forward to finally being able to apply all of the information I’ve learned here.
Alot of the programs posted base their weights as perctenages of your 1RM, sensibly. However, I have no idea what mine are, or how to find them! Help? =D[/quote]

Here’s one way to estimate 1RM:
Multiply the weight used (w) by the rep coefficient for the number of reps completed:

1 rep = (w) x 1.00
2 reps = (w) x 1.07
3 reps = (w) x 1.12
4 reps = (w) x 1.15
5 reps = (w) x 1.18
6 reps = (w) x 1.21
7 reps = (w) x 1.24
8 reps = (w) x 1.27
9 reps = (w) x 1.30
10 reps = (w) x 1.33

There is a formula you can use to figure out your 1 rep max based on what you currently lift. There are quite a few web sites that have the formula programmed so you just need to plug in the numbers.

Sterno

The formulas you find only give you an estimate of your 1RM. To find out your true 1RM, go to the gym and test out your 1RM for some of the basic lifts(squat, dead, bench). For other lifts, you may just want to find out your 3RM or 5RM and go from there.

a 3RM max will give you a pretty close approximation in case you don’t want to do an actual 1RM. I personally would stay away from doing too many 1RM’s if I was young or had very little training experience as it tend to burn you out. Use good form and don’t cheat.

[quote]vandalay15 wrote:
The formulas you find only give you an estimate of your 1RM. To find out your true 1RM, go to the gym and test out your 1RM for some of the basic lifts(squat, dead, bench). For other lifts, you may just want to find out your 3RM or 5RM and go from there. [/quote]

exactly…1 rep max formulas are stupid…the only way you will really know what your one rep max is on any given lift is to do a one rep max on that lift.

I recently used an online one rep max calculator, and it was accurate in calculating my 1RM based on reps I had been acheiving while training.

The previous week I had completed 225X8. I plugged in 225@8 and it said 279.

I tried 1RM attempts, I failed at 280, and dropped to 275 and was successful.

I screwed up the 1st attempt in technique, and I think I could have done it, but it was a pretty close calculation/estimation.