If you do decide to split up lifts, no more that two days in the given week of testing is best, simply due to the stress. Some like to test multiple lifts in one test day (squat, bench, deadlift) while others prefer taking a full 1-2 days’ rest between (sometimes with better results). This is dependent upon your personal preference. Obviously, every test day will look slightly different in terms of type of warmup, etc … but there are general guidelines. At around 90% of your max, form begins to suffer, and you ideally want a heck of a lot of practice keeping alignment and stability correct before adding on your all-out weight.Īs you can see, even your training up to your 1-RM should be a bit methodical, so the day of your test should be as well! Many gym-goers tend to test at random, which is definitely not recommended. This also preps your body for maintaining adequate form under such heavy loads. You’ll want your training to also reflect the lead up to your test, as the last thing you want to do is train high volume, low intensity, and then suddenly dive into your 1-RM (can we say injury setup?)! Instead, you want to make sure you’re prepping your body for the stress of the 1-RM by sliding into low volume, high intensity (90% of you 1-RM weight) at least 2 weeks before you attempt your 1-RM test. This gives you an adequate 6 months of lead time with plenty of restructuring in between, rest, and low-to-moderate stress lifts. Generally, if you’re a non-competitive lifter, you’ll want to ensure you’re testing your 1-RM no more than 1-2 times per year. With that being said, the question of when to test your 1-RM is the most crucial, as this test is extremely taxing on your body. ![]() ![]() ![]() It’s everything you have, put into a max amount of lift. Your 1-RM is your all-out attempt to push out one rep. PR’s are something you’ll likely be hitting regularly as long as your training is progressing efficiently, and they usually aren’t all-out attempts to get “one rep.” First things first, we have to make an important distinction: your One-Rep Max (1-RM) isn’t the same as your PR (Personal Record).
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