HOW TO TEST YOUR 1RM
ฝัง
- เผยแพร่เมื่อ 10 ก.พ. 2025
- 50% off all ebooks (working site!): gumroad.com/ph...
Use code turkey2017 -- Click "more" for video contents and timestamps!
0:53: When should you max out?
2:51: How should you train leading up to a test?
4:23: Should you drop out of a powerlifting meet?
6:41: Warming up for a 1RM test
9:20 Choosing your "attempts"
13:27: Structuring your testing week
Use code POLLACK15 for 15% off ironrebel.com
Use code POLLACK10 for 10% off granitesuppleme... - กีฬา
![[LIVE] : ONE ลุมพินี 96 | คู่เอก "คมอาวุธ vs พันฤทธิ์"](http://i.ytimg.com/vi/ofERaO0gOsE/mqdefault.jpg)
I used to Pr days in a row. Now I'm starting to understand the importance of 3 rep and 5 rep maxes, and maxing out maybe once every 4-8 weeks. It's pretty frequent but it's just enjoyable and we usually take a deload week prior.
Love your videos man thanks for the content. And congrats on your total at record breakers, that was incredible to watch!
Thank you for anther great vid. Your content is so helpful because you aren't just telling people what to do, you're teaching them how to think.
See though, exercising my ego is fun. I have so little to be proud of...
Hey man, really love your videos! You mentioned sometimes you might even meditate before. Can you make a video on the benefits of meditation, music, getting in the zone etc? More mental stuff.
Awesome video as always man! It would be great if you did a collab with Mark Bell and the supertraining crew someday.
Such a legend! Cant believe you actually made it so fast! B E A S T, thank you so much!
Very in depth presentation! The most I've seen or read anywhere!
You have an absolutely great channel. Lots of brain food, I really need this info to stay out of the surgery room. So, thank you.
Fantastic video. Definitely will use this formula
yea ray williams was having shitty training right before he hit 1005, or 1050 I don't remember either way just goes to show you can still have a sick meet :)
great video! Very interesting thoughts
Although it may not be advisable to max out more than 3x a year, I think it ultimately depends on your program cause there are lots of 4-6 week programs out there that are effective (Smolov Jr., Russian Squat, etc). The important thing for me is to always take a break at least a couple of weeks after maxing out, meaning take it easy at the gym a little bit and not start a new program right after testing.
really went into details awesome video :)
Terrific
Ben can you make a video on offseason training vs meet prep training? Like how long your offseason would generally be, how training differs, etc.?
Dear Ben i like youre chanel!You are the best!Cann you please make one video about 5*5 trening.Greatings from Serbia
you legend. thanks.
I'll be honest I didn't watch the video (yet) but I did use the DOPE checkout code!! I bought Think Big and read it out immediately - big kudos on keeping it 50 pages - extremely concise. Usually I'm disappointed in most strength\fitness ebooks since they re-hash on-going trends. Not at all the case with Think Big. I felt like you hit topics and strategies I hadn't quite pieced together or come across myself. Thanks for the discount!
Thank you!!!
How long would you recommend of not hitting the exercise before hitting a 1rm. For example after a deadlift day and I want to test my max deadlift how many days should I wait? 2 or 3? Or what would you recommend
Larry Wheels belt agrees with this - Only 2-3 PRs per year from now on Larry!
Hey Ben, what would you say for rep ranges in regards to percentages, cut the volume out after 75%, maybe hit a double at an medium heavy weight?
Ben, I train with in a powerlifting club where it’s pretty much the norm to maxout approx. every 6 weeks, sometimes less. The reasoning is that “you max out in comp, and you wanna train the way you compete”. Is there any validity to this or is it as dumb as I think it is? On the flipside I will go for a year before maxing out as I only do singles during comps and comp preps. If I say anything critical, they basically say “you’re 18 lmao what do you know” so i need a higher power here
They test true maxes on comp lifts every 6 weeks? I don't think that would work well for many people. If it's variations or something that can work if it's programmed carefully.
@layney boy He's 18. LMAO. What does he know.
Hey ben can you do a video on reps sets percentages on hypertrophy with the whole 9 yards of cycles as well and increasing percentages with reps and sets or decreasing them
I learnt the hard way that the wrong way for testing your 1rm on the bench is doing it alone. Luckily, some unknown lad appeared and took the bar off my legs (yeah, I rolled it down my legs so I avoided asphyxiating)
No. Just drop the plates to sides..
Ben, thanks for all of the great information. I have a question in regard to the amount of reps while warming up to prep for the 1RM lift. Do you keep your warm up sets low as well say no more than 3 reps per incremental jump or what is the best rep range to stay in while warming up at each increment?
I did not notice this information in the video and if it was I apologize and will watch it again.
Thanks
I was wondering this exact very important detail also. Did you ever find an answer?
I usually lower the reps as the weight gets higher so I'll do like 135 for 8 then 225 for 5 then 2 reps for each increment after that
If you are wanting to test your personal max then you might as well go compete and test yourself there.
Hey Ben, I had a question about wrist position in the bench press and OHP.
I noticed for a while now that my wrist is quite bent (maybe 45 degrees from vertical) in the bench press and seriously bent in the OHP ( >60 degrees). This has not caused me pain or really affected my ability to perform the movement at all, but I am worried about whether it might be a compromising position for my wrist, especially as I move up in weight.
My friend had this problem and felt pain, so he switched to a thumb-less grip. Should I do the same or do you have another suggestion?
For reference, I am probably an intermediate lifter (~3 good years of lifting) at 180 BW. I have a large palm and a skinny wrist.
Thanks for your clear and informative content, and well done at Reebok record breakers!
I have no problem with a thumbless grip as long as it feels secure. I'd say give it a shot. That said, some people are able to press with bent wrists very effectively -- it's not necessarily wrong, although I do recommend trying to keep your wrist straight.
Hey Ben, I have a slight off topic question. When I go over 90% of my 1 rep max on squat my knees cave in a little too much. I've been doing Bulgarian split squats and tempo squats but when I go heavy they still tend to cave in right out the hole. Any suggestions? thanks great video
Hey Ben, I bought your Think Big e-book and spreadsheet and am excited to start the program soon. One question I have is about the percentages you use for the vertical press and bench variation. I'm assuming this percentage is based on your 1RM of the specific movement you have selected for vertical press or bench variation (i.e. if the bench variation is close grip bench you use your tested/estimated 1RM for close grip and not standard bench)?
Correct!
Detail I couldn't find is how many reps on each warm up?
Just to be clear for all the new lifters, this is what experienced competing powerlifters/strongmans should and should not do.
If you are just getting into powerlifting etc you should max out every month because your strength will increase very fast when you begin, then after a few years it will slow down and that’s when you will have to go thru peaking programs etc to hit a new PR, but if you’re a new lifter you will pretty much be able to hit new PRs every month just by eating and training consistently.
thanks for that clarification. I've trained a while now and built some strength but never done strictly powerlifting before. and i just looked into Ben's 10week beginner powerlifting program yesterday where it says to try new 1RM every 11 week and got a little confused when he said max 2-3 times/year. Im gonna start with it next week!
Or just linearly progress at a decent RPE and you don’t have to waste your time by unnecessarily maxing
Hey Ben, i want to start planning my own program for the first time using your guidelines from the unfuck videos(BP 2xweek, S/DL 1x). I’ve been doing 5/3/1 and really love doing OHP. Where would you recommend putting those in a 4day/week program? And would it follow the same % and recommended reps as the other lifts? Thanks.
Chris been I've been watching the hot sec videos..
Do you think a 3 month volume cycle into a 2 month peaking phase is good?
Yep that's a pretty good timeframe
Instead of doing a true 1RM could you do a set weight for as many reps? Ex. Instead of trying 315 on bench do 275 for amrap?
Yes but you need to do the AMRAP with a fairly high percentage of your 1RM (say, around 90%). An AMRAP with 70% won't correlate that well.
I max out once every like 2 weeks... fuck.
If my 1RM keeps increasing by 10 pounds every week how do I know the exact amount of weight for my triples?
Why are you testing your 1RM every week lol
nigga i max out every day
This being said, do you like jonnie candito's 6 week prorgram? I'm thinking of maxing out after the 2nd cycle
turkey2017 does not work
So thats what you sound like.
Man I max out once or twice a week lol
How many times you want to max depends on a lot more things,
2-3 times a year is not that much.
If your maxes (om SQ & DL) are below 500 lbs you´ll recover within 4-7 days.
You can max out each month/ 2 months, if you are not preparing for a meet.
The human body is made to adapt most things after 28-41 days.
A training cycle longer then 6 weeks is in my opinion not that great.
What is so wrong about maxing out on a day you feel great?
You're not going to feel great every day or workout, so personally I like to max out on a day that I feel great, this way I get the most out of those days.
If it doesn't go as planned I can always go down and do more volume, really don't see your point there..
Still some good information tho.
This video is for competitive strenght athletes. Begginers must max out more often, but not overloading CNS
What should the reps be till 75percent of 1rm ? And aftee that too.?