1RM Testing Specifics

Training Bodybuilding
1

Hello,

I’ve recently purchased CW’s Muscle Revolution and am up to the TSP section. I’ve been using his programs on and off for about a year, but never known my actual 1RM. I estimate it, guess, whatever. Until I read CT’s Black Book of Training, I never even thought about 1RM testing at the end of a program. My questions now are:

What’s the best way to test 1RMs?

Should I test 1RMs for all major exercises before beginning a new program? If not, should I just keep guessing and increasing my theoretical 1RM until I find the limit because of a plateau?

I was using the Epley formula before but don’t know which rep schemes it’s ideal with (I usually find I’m a lot stronger than I guess… typical for a beginner perhaps, only 1 year into training and have had great results so far).

I want specifics because I’m really getting into the Precision Nutrition philosophy and measurements. I have my 7-fold caliper tests, girth measurements, and now want to get accurate predictions of my 1RMs so I can use CW’s programs to their full potential.

Thank you much for reading and hopefully responding to this long post with relevant information.

Sincerely,
Ritchey

2

The only way you’re ever going to know what your one rep max is to lift a one rep max. Those formulas are a bunch of crap.

3

The only exercises worth testing a 1RM are the squat, bench, and deadlift. Your training log should show your progress in the other lifts.

4

[quote]georgeb wrote:
The only exercises worth testing a 1RM are the squat, bench, and deadlift. Your training log should show your progress in the other lifts.[/quote]

Those are the only ones I’ve truly tested so far. I’ll just keep to testing those and upping the weights in other exercises according to my log.

Thanks! Really basic, but necessary.

Ritchey