<\/p>\n

 <\/p>\n

Finding your estimated 1 rep max<\/h2>\n

 <\/p>\n

Once you are properly warmed up and ready for testing.\u00a0 Take 90% of what your projected 1 rep max is based on the calculator and put that on the bar.\u00a0 Perform as many reps as you can at that weight.\u00a0 Then go back to the calculator and type in the weight and the number of reps you just performed.\u00a0 You’ll now get a new and more accurate estimation of your 1 rep max.<\/p>\n

 <\/p>\n

Something important to note here is that if you end up being able to perform more than 5 reps at that weight you may want to test again with more weight.\u00a0 The accuracy of the calculator in predicting the 1 rep max decreases if you input more than 5 repetitions for a given attempt.<\/p>\n

 <\/p>\n

 <\/p>\n

Testing your actual 1 rep max<\/h2>\n

 <\/p>\n

If you are testing to find your TRUE one rep max, first and foremost, you want to have a skilled and capable person(s) there to spot you for safety.\u00a0 This is not something that should be done by yourself.\u00a0 Once you have completed the warm-up you can take up to three attempts to find your true 1 rep max.<\/p>\n

 <\/p>\n

Start with putting 90%-100% of your estimated 1 rep max on the bar for your first attempt.\u00a0 Perform as many reps as possible.\u00a0 Based on how that felt you could go up to 100-105% of your 1 rep max for a second attempt.\u00a0 Remember that the goal is to find the heaviest weight you can lift for 1 repetition.\u00a0 If you achieved your 1 rep max on the first or second attempt then you are done.\u00a0 If you were able to do more than one rep you can add weight and go for a third attempt at finding your 1 rep max.<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

Now that you know how to find your 1 rep max go put it to good use!\u00a0 Select a few compound lifts and start using percentages of that new 1 rep max to help you with weight selection.\u00a0 No more guessing or staying at the same weight.\u00a0 Don’t be afraid to push yourself!\u00a0 \u00a0You might even end up surprising yourself.<\/p>\n

 <\/p>\n

Until next time…<\/p>\n

 <\/p>\n

Xx<\/p>\n

 <\/p>\n

Allison<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

The question of how much weight to use for a particular lift comes up a lot when I talk to clients.\u00a0 It can be hard, at times, to gauge how heavy of a weight to select for a given exercise, especially for beginners.\u00a0 Even if you’re not a beginner, it’s tempting to just stay at […]<\/p>\n","protected":false},"author":3,"featured_media":808,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[4],"tags":[],"class_list":["post-806","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"yoast_head":"\n