No it's the camera and its depth of field settings. When they edited the video and zoomed in, you can distinctly see the blurry background and makes it look fake.
Austin Urch We all start somewhere man, I was struggling with 135lb on the deadlift a month ago and I just hit 280lb for 3 reps yesterday🏋️ peep my videos
Never worked out a day in my life. First time I went to the gym I went with a buddy who is now programming me. I squatted 225 3x5 Benched 135 3x4 Deadlift 285 1x3 My body weight is 143 lbs.
- Based on how easily you came out of the hole I'm guessing we can safely throw in 50lbs * *spinal disc pops* * - You heard that when I was coming up? - Yeah bro, it was just AC kicking in
Can't find an unijured person who squats over 315 HIIT for warmup to a 1rm Have an injured person take 90lb jumps Pressure an injured person to lift massively more than they are comfortable with No use of safetys or spotters Dogshit depth by the end Did you get your PHD in a cereal box?
Ballista “his knees went parallel”. First of all, his knees went perpendicular (which means they formed a 90 degree angle). That doesn’t constitute what depth is. For someone to hit “parallel”, their thighs should be parallel with the ground, in a horizontal line, which this guy didn’t do at 405. However, to hit true depth, the crease of your hip should be below your knees/thighs (I forgot which one)
I'm a famous strength coach would decades of experience... I'm gonna GUESS that my INJURED client can Squat 405 with no spotters/safety pins, while making too large of jumps between attempts.
Max attempt with no spotter and outside the rack is just dumb. Jim should have at least been ready to spot, but they could have filmed this just as easily INSIDE the rack and taught people to be safe while maxing.
Totally retarded video ,he thinks because he has tattoos he can talk nonsense and people will buy it. He explained nothing, could have at least shown some warmup exercises ... No wonder they injured since they don't know how to use a squat rack.
yet, he has no spotter He is squatting outside the rack and didn’t hit depth. Terrible way to teach someone how to try out a 1RM, he managed to get the rep but what would he do if he failed the rep ??
Let me get this straight: Outside of rack with safety rails No spotter Only 3-5 warmup reps 2-3 minutes cooling down, followed by another few measly reps after being cold again. Then long pauses between sets while still cold Guesstimating some bullshit numbers Pressuring an injured dude to lift more than he's comfortable with Guesstimating more weight with no reasoning Bar bouncing at the top of his reps Yeah, you fucking nailed it. Exactly how not to find your 1RM.
The 405 lift did not hit ''perfect'' depth, but it was decent enough to consider it a legit lift, given that its purpose is to help the lifter establish a 1RM for *general training purposes* . *However* , the video failed to meet its supposed educational/informative purpose at large, because of the *incosistency* of the squatting depth between the various attempts.
Recommending jumps wouldn't' really help, anyway because that will depend on a lifter's situation. If you've trained to lift heavy, you'll have big jumps. If not, you'll have small jumps. If you only have two sets of 45s for your weight rack, telling you to keep adding 90 pounds each time quickly becomes unhelpful. But he does provide some general principles: 1) Don't wear yourself out warming up. Even for easy weights, only do about 3 reps. As you approach your anticipated 1RM, only do 1 rep. 2) The farther you are from the expected 1RM, the more aggressively you can add weight. 3) Rest well, even after the lightweight sets. In the end, the key is not to add X weight each time; but to build your way up to the 1RM so you're warmed up, yet without taking so long to do so that you wear yourself out early.
@@zerstorer335 resting 3 to 5 minutes after your first warmup set of 3 reps is counterintuitive to maintain warmth and synovial fluid. You see his form breaking down at only his 8th total rep. Why? Because he doesn't have consistency due to the low reps.
@@BH33312 It may seem counterintuitive; but that's what groups like ISSA recognize as the amount of time needed to rest to get your ATP back. In a standard workout set, we might go until failure, and that's fine because we want to maximize the stress. Here, however, we'd want to recover as much as possible so our muscles are as fresh as we can reasonably manage as we work our way up to our 1RM. That doesn't mean you just sit around with your thumb in your ear. It's still good (and important) to keep the blood flowing and joints moving; but you don't want to be doing another set of the target exercise too soon. Of course, it won't be a perfect recovery, and that's going to be why his form will start to suffer-- he's getting closer to the point he's tapped out even if he was 100% fresh, but he's not fresh because he's been doing those earlier reps.
The attempt selection makes sense - although it could have been better structured. It's about how you feel on the day based upon the warm ups and how your training has gone. The issue I had was not doing it inside the safety of the rack. Also why do a true one rep test at all wasn't considered. Beginners are much safer figuring what they can do for say 5 reps and then using a 1rm calculator to gauge future training weights. It's different if the lifter is entering a powerlifting competition, where singles have a place, but a body builder shouldn't need to worry about testing their true 1rm max and risking injury.
@@itsez1129 Nah, that equation doesn't take into account that people have different levels of endurance. I struggle to do 8 reps of 100kgs but my max is 130 kgs. That's 225 and 285 pounds respectively on the bench press.
Wow! That opening statement is so TRUE and crucial ! I just did a PB on squats and did way too many reps - now I’m dealing with back pain 😡🤦🏽♂️ Thanks for this video 👍🏾👍🏾💪🏾💪🏾💥
I vary it,but I like jogging on the treadmill at an incline for 3 minutes, then do some dynamic stretching,, then do 1 warm up set with squats, then begin my actual sets
Injuries happen, doesn’t mean they don’t know what they are talking about... I injured my back like 2 months ago and then deadlifted 500lbs today... tell me you don’t lift without telling me you don’t lift
This is a little more trial and error than I used to do, but that's about how it is done. I don't life heavy any more, but when I was lifting I was doing the 5,4,3,2,1 system and I only use to train about 3 days a week. I started at 48 years old and weighed about 245 lbs. At about 50 I was benching 496, deadlifting 660 and squatting 650. I was very, very careful of not injuring myself and if I felt any strange feeling I would stop immediately. Cardio was a big part of the workout too. At least 30 minutes. So, HAPPY LIFTING AND BE CAREFUL. Thank you for the video.
@@clutchnrun6944 from the view of another powerlifter... Unracks with one leg behind the other, stance is too narrow for his body type, his knees cave in which could possibly lead to tearing an acl. Probably other things too. AND no one is spotting him!!! Crazy stupid, especially with 405 on the bar
@@clutchnrun6944 no reason to change your stance at all from what you normally do (unless your coach suggests so or if it feels better to do one vs the other). Personally, I have a wider stance because it's easier for me to hit depth. You just have to find what works for you and stick with it Which ones easier? Depends on the individual
I'm 46. Recently, I've been getting better 1 rep max results by warming up ultra light and moving quickly to heavy. For flat bench example: 5 min light cardio like walking. 10 min rest, 335 X 2, 415 X 1. That was my PR.
What you should do is a stretching style warm up with resistance, then do one rep from light to heavy then use a one rep max calculator to find out what your 3 rep max is or 5 rep max. So if you think your max is 365 do 275 for 10 those are equal and safe.
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
So, if I know my 10-rep max... And I add on 25%, to get a guess at my 1RM _(Because that would make my 10R max about 80% of the 1RM)_ Then, from there I do, say 80%, 75% and 70% of 1RM ... to complete my (isolated) *high MT low MS mode* Then, to complete my session, take 30% of 1RM for 50+ reps, before stepping down smoothly with high reps until I hit a 10rep failure at 20-25%1RM... to complete my (compound movement) *high MS low MT mode* Would that be a safe way to complete both MT and MS hypertrophic modes? Or am I not even in the ballpark? I don't really care about being optimum, it ain't a race for me... I just want to avoid injury and make reasonable and sustainable gains without cheating myself out of too much growth. Then, perhaps, after 5-6 weeks I can test at say, 90%, 95%, 100% of the previous periods 'assumed' 1RM to check how far my new 10RM has increased, and recalculate the new 'assumed' 1RM, as above... to lock in new targets for the next 5-6 weeks. Does that sound like a reasonable plan for a lifter who's not in a major rush? * MT=Mechanical Tension, MS=Metabolic stress
@@chepoken No do not go for every workout. You need to be on a program that progresses on getting stronger overtime. For example I’ve been on one for 4 months and I’m testing my 1rep max. It’ll most likely go up and I’ll hit close to what I want. After that the née program you adjust all your % to your new max. Too much of something is never good but also not training hard enough is also not good haha. Consistency, hard work and proper recovery will always win
Very few vidos for this topic. Few question, 1 is mr test only for big muscles or fir all? 2. Can it be done without a trainer? I was lucky to have a professional trainer, but can't imagine doing it by my self
1 rm method is punk. You just work yourself up slowly but surely without injuries. You wanna do the 1RM you need two spotters buddies and done once monthly. Oh and make sure you have your carbs and energy in check and a good sleep the night before.
@SeljakMagnum testing should be typically carried out every three months. In a 12 week competition powerlifting block. Your 1rm at these points drives the numbers you select in competition and at each of the three phases of competition training. If you are a body builder a 1rm test should be completed on the first day of training to simply determine what weights to use and after that why bother? For beginners a 1rm should be based upon a 5 or 10 rep test (rather than a true 1rm test) alongside a 1rm calculator for safety. If it's size you want the 1rm doesn't matter. All you need is an indication of what weights to use for 10-12 reps.
There is so much wrong here it is almost comical. Please do not follow this protocol. Warm up for real at least 10 light reps (his 135) with good form, work gradually (like 5 increments from 135 to 315 in the case of this video) to the target weight and do not lift your max injured.
Seems a little convoluted explanation. I run a fairly straightforward %test which can work on known or estimated 1rm 3 x @50% 1rm 3 x 62% 3 x 75% 1 x 80% 1 x 90% 1 x 95% 1 x 102% 1 x 104%
Percent is pretty useless. If you are going to try for a one rep max around 400 pounds 225 pounds will be 55% and 315 will be 77%, there is no point in going for 50% instead of 55%, just slap 2 plates on either side and do the set. If you implying you micro load you bar with 10, 5, and 2.5 pound weights when you are lifting that much lighter than your max you won't see any noticeable difference. Loading one more 45 pound on each side until you get close you max is pretty common and works perfectly fine.
There's a rack right there however chosen not to squat utilising the flip down safeties when attempting a 1rm. I think he should have used the safeties or at the very least been spotted. It could have ended very badly.
I have 4 days benching 60 pounds for a 100 reps, just know I put a 100 on the bar I got two reps could have got 3 but I was scared had no spotter , but I really hope I could stay benching
Ok, so now I have a vague idea of how to test my 1 rep max. Add weight, but not too much. Do warmup sets, but not too many. Prime your muscles, but not too much. Then when you're warm but not too warm, lift as much as you can....
Chris Carrion Dude, he was several inches above parallel, I would say 3-4. Was not going to point it out, but then I came across your comment. Still think he is strong enough to make the lift at proper depth, however, we would not know for sure. He is also not suing a belt, sleeves or wraps, so he is one strong dude.
I've always start with just the bar on everything. For bench I do 5w 5r and 5c and then I go to 95 same thing but 3 each. Then I do 135x3 regular. Then I go to 90% for 1 then I do 95% then a +5
You don't strengthen your lower back from not using a belt, lol. You strengthen it from training. The belt doesn't make you 'less strong' or make you 'activate your core less'.
Tommy winslow the only thing a belt does is allow you to contract your abs harder. Belt or not, good form squats with heavy weight will strengthen your back, a belt just helps you overload either with more weight or more reps not necessarily in a safer manner
Since the video is awful I’ll break it down for y’all. Properly warm up and hydrate, find desired lift, warm up with weights at consistent intervals until you begin to near a 1RM, lift with good technique on a PR lift and smash that shit.
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Weightlifter: I think I can hit 315
Announcer: Ok for the next one let’s try 405
...
BeastMode_0N 😂😂😂
Of course... The weightlifter would hit 315 kg but we are talking about puonds here 😂
Me... Let's do it!!!
Total chad just forces him into doing more hahaha
Lol
Why does it look like he is in front of a greenscreen
I noticed this as well. He seems so out of place. The lighting on him compared to the surroundings look really off lol
No it's the camera and its depth of field settings. When they edited the video and zoomed in, you can distinctly see the blurry background and makes it look fake.
kim simp videographer did a bad job on lighting
Idk
it doesnt you can see shadows and highlights on the weights in the back when he moves.
Owns a very expensive rack..
..decides to test 1RM outside of it
lmaoooo
I was thinking the same thing.
😂😂😂
My gf owns a very expensive rack. I 1RM max her three times a week.
Wtf…
Why didn't they just get a guy who wasn't injured to lift?
Gotta say you're injured to make it look cool
1RM May change according to your present condition. His condition: injured.
tragic backstory required
In his case, literally a backstory.
Error: lifter does not exist
That feeling when he says 135 is “very light” but that’s all you can do :(
@Aesthetic jeeeez broo nice growth man kick some ass dude
Austin Urch We all start somewhere man, I was struggling with 135lb on the deadlift a month ago and I just hit 280lb for 3 reps yesterday🏋️ peep my videos
I start from the bodyweight now i can do 352 1 rep max
Austin Urch bro I could literally only use 5lb plates each side and now I’m getting clean reps at 135! Big progress for me but we will all get there!
Never worked out a day in my life. First time I went to the gym I went with a buddy who is now programming me. I
squatted 225 3x5
Benched 135 3x4
Deadlift 285 1x3
My body weight is 143 lbs.
PhD in bro science
Made my day
It works.
- Based on how easily you came out of the hole I'm guessing we can safely throw in 50lbs
* *spinal disc pops* *
- You heard that when I was coming up?
- Yeah bro, it was just AC kicking in
Squatting outside the rack, on concrete, with no side rails, or a spotter, for a MAX... Negative braincells
I do it all the time, it forces be to get that weight back up otherwise, Im screwed
@Isaac That's what side rails are for
Squat it or die
@@jesegarcia6721 Until you get too cocky for your own good and end up failing
@@erads2185 thats why you gotta set a limit to what your gonna do that day, that way your good
Can't find an unijured person who squats over 315
HIIT for warmup to a 1rm
Have an injured person take 90lb jumps
Pressure an injured person to lift massively more than they are comfortable with
No use of safetys or spotters
Dogshit depth by the end
Did you get your PHD in a cereal box?
okay bloody pommel studios
Dogshit depth? His knees went parallel... not sure what you mean
Ballista “his knees went parallel”. First of all, his knees went perpendicular (which means they formed a 90 degree angle). That doesn’t constitute what depth is. For someone to hit “parallel”, their thighs should be parallel with the ground, in a horizontal line, which this guy didn’t do at 405. However, to hit true depth, the crease of your hip should be below your knees/thighs (I forgot which one)
You look like some aging Komodo dragon with those tattoos.
Lol
I was thinking he looks like every other background actor in a prison scene
I'm so not sure if that's a compliment not, I'm just curious.
Top comment hahaha
Those tattoos are hideous I feel like scrubbing his skin with a loofah until they come off.
I like how he has a back injury and says max is 325 yet still gets forced to max even more
I would've been intimidated too
I'm a famous strength coach would decades of experience... I'm gonna GUESS that my INJURED client can Squat 405 with no spotters/safety pins, while making too large of jumps between attempts.
Jym Batista
Bedanta Kumar 😂
Why is there no spot
If he couldn't do it, he could easily let the bar roll off and drop, plenty of space.
@@joshyjams55 That's not as safe, plus if he injured something in his leg during the lift the weight could fall on him.
@@Logan-dk8of Lots or probablities, and possibilities my man.
why don't they just do their squats inside of the squat rack, so that the safety bars can do the job they were designed for?
beacuse they were doing for testing max lift without help so they could know About there strength
Max attempt with no spotter and outside the rack is just dumb. Jim should have at least been ready to spot, but they could have filmed this just as easily INSIDE the rack and taught people to be safe while maxing.
Totally retarded video ,he thinks because he has tattoos he can talk nonsense and people will buy it.
He explained nothing, could have at least shown some warmup exercises ...
No wonder they injured since they don't know how to use a squat rack.
4 years later and still helping noobs like me. Very thorough, thank you
"Probably about 325." *405 lbs later* "
He started at 315 and the other guy just kept adding to that number
Building strength is a journey... not a one-trip destination. Great video!!
0:01 Why does the bar have 4 plates on the left side and 3 on the right?
Nickbronline lol yeah good eyes mate
Gotta confuse the muscles. Right babe?
That was probably shot at the end when they were unloading
@@Treyasprer exactly what I thought
Because his right legg is injured and his left legg is not.
You gotta keep on squatting
Thanks for the tutorial! I'm new to lifting in general and it's nice to have resources like this to help get going!
7:38 he put on glasses to look like he knew what he was talking about
😂😂
spot him ffs
مش محتاج
واذا طاح 400 باود فوقه
راح ينتهي مستقبله .
You guys are not good exemples, both have injuries lol
they surely not exemples
I think both are good examples because to learn you have to fail. Those who achieve success have failed many times and have much to teach.
With that mentality, all athletes are not good examples, they ALL get hurt at some point SMH
Hahahaa
yet, he has no spotter
He is squatting outside the rack and didn’t hit depth.
Terrible way to teach someone how to try out a 1RM, he managed to get the rep but what would he do if he failed the rep ??
Let me get this straight:
Outside of rack with safety rails
No spotter
Only 3-5 warmup reps
2-3 minutes cooling down, followed by another few measly reps after being cold again.
Then long pauses between sets while still cold
Guesstimating some bullshit numbers
Pressuring an injured dude to lift more than he's comfortable with
Guesstimating more weight with no reasoning
Bar bouncing at the top of his reps
Yeah, you fucking nailed it. Exactly how not to find your 1RM.
Getting lift advice from injured people feels like a red flag in trusting their instructions wouldnt cause injuries of your own
Lol
You learn from ur mistakes
He was thinking less than 325 and this man persuaded him to do it at full throttle.
The 405 lift did not hit ''perfect'' depth, but it was decent enough to consider it a legit lift, given that its purpose is to help the lifter establish a 1RM for *general training purposes* .
*However* , the video failed to meet its supposed educational/informative purpose at large, because of the *incosistency* of the squatting depth between the various attempts.
This video was trash. I took away nothing from this video. He offered no valuable insight on proper jumps for a max.
Harley White all I learned was let someone else decide what you can do for your max, then do it.
Recommending jumps wouldn't' really help, anyway because that will depend on a lifter's situation. If you've trained to lift heavy, you'll have big jumps. If not, you'll have small jumps. If you only have two sets of 45s for your weight rack, telling you to keep adding 90 pounds each time quickly becomes unhelpful.
But he does provide some general principles:
1) Don't wear yourself out warming up. Even for easy weights, only do about 3 reps. As you approach your anticipated 1RM, only do 1 rep.
2) The farther you are from the expected 1RM, the more aggressively you can add weight.
3) Rest well, even after the lightweight sets.
In the end, the key is not to add X weight each time; but to build your way up to the 1RM so you're warmed up, yet without taking so long to do so that you wear yourself out early.
@@zerstorer335 resting 3 to 5 minutes after your first warmup set of 3 reps is counterintuitive to maintain warmth and synovial fluid. You see his form breaking down at only his 8th total rep. Why? Because he doesn't have consistency due to the low reps.
@@BH33312 It may seem counterintuitive; but that's what groups like ISSA recognize as the amount of time needed to rest to get your ATP back. In a standard workout set, we might go until failure, and that's fine because we want to maximize the stress.
Here, however, we'd want to recover as much as possible so our muscles are as fresh as we can reasonably manage as we work our way up to our 1RM. That doesn't mean you just sit around with your thumb in your ear. It's still good (and important) to keep the blood flowing and joints moving; but you don't want to be doing another set of the target exercise too soon.
Of course, it won't be a perfect recovery, and that's going to be why his form will start to suffer-- he's getting closer to the point he's tapped out even if he was 100% fresh, but he's not fresh because he's been doing those earlier reps.
@@zerstorer335 his form is suffering mainly because he's doing only 3-5 reps for his very first warmup set.
The informative level on this video is so low, couple of dudes eyeboling the whole test and not bringing real information for the viewers
The attempt selection makes sense - although it could have been better structured. It's about how you feel on the day based upon the warm ups and how your training has gone. The issue I had was not doing it inside the safety of the rack. Also why do a true one rep test at all wasn't considered. Beginners are much safer figuring what they can do for say 5 reps and then using a 1rm calculator to gauge future training weights. It's different if the lifter is entering a powerlifting competition, where singles have a place, but a body builder shouldn't need to worry about testing their true 1rm max and risking injury.
Only tested 1 rep max once for bench and it was right as I got into lifting. Can’t wait to test that shit again in August
So the most scientific way to test your 1RM is to.. guess.. and guess again?
You can use an equation too:
weight*reps*0.033 = x
x*weight = 1RM
Only accurate if reps is between 2 and 8
@@itsez1129 Nah, that equation doesn't take into account that people have different levels of endurance. I struggle to do 8 reps of 100kgs but my max is 130 kgs. That's 225 and 285 pounds respectively on the bench press.
@@insomniackiller1 I agree 225 for 5x5 is pretty heavy for me but i can squat over 360
It's EZ why not just say weight^2*reps*.333
That equation doesn’t work at all
Wow! That opening statement is so TRUE and crucial ! I just did a PB on squats and did way too many reps - now I’m dealing with back pain 😡🤦🏽♂️
Thanks for this video 👍🏾👍🏾💪🏾💪🏾💥
The lecturers giving the PhD to this guy should be arrested
I've never gone on the treadmill and never will, the best way to warm up for the squat is squatting, not dumb glycogen depleting cardio
I vary it,but I like jogging on the treadmill at an incline for 3 minutes, then do some dynamic stretching,, then do 1 warm up set with squats, then begin my actual sets
sometimes when the gym is cold i run on the treadmill for 1 minute, dont wanna waste too much energy on cardio
Let's learn from the two guys who injured themselves. Bright idea.
Injuries happen, doesn’t mean they don’t know what they are talking about... I injured my back like 2 months ago and then deadlifted 500lbs today... tell me you don’t lift without telling me you don’t lift
No spotter, not even doing it in the rack Incase of failure???
This pacifically supplies to everyone.
This is a little more trial and error than I used to do, but that's about how it is done. I don't life heavy any more, but when I was lifting I was doing the 5,4,3,2,1 system and I only use to train about 3 days a week. I started at 48 years old and weighed about 245 lbs. At about 50 I was benching 496, deadlifting 660 and squatting 650. I was very, very careful of not injuring myself and if I felt any strange feeling I would stop immediately. Cardio was a big part of the workout too. At least 30 minutes. So, HAPPY LIFTING AND BE CAREFUL. Thank you for the video.
as a Powerlifter, I can't agree with his setup and form.
Thank you I thought I was the only one
Hoang MVP why?
@@clutchnrun6944 from the view of another powerlifter... Unracks with one leg behind the other, stance is too narrow for his body type, his knees cave in which could possibly lead to tearing an acl. Probably other things too.
AND no one is spotting him!!! Crazy stupid, especially with 405 on the bar
Jackson Danforth do you recommend wide stance or closer for one rep max, cuz I have heard it is easier with close stance
@@clutchnrun6944 no reason to change your stance at all from what you normally do (unless your coach suggests so or if it feels better to do one vs the other). Personally, I have a wider stance because it's easier for me to hit depth. You just have to find what works for you and stick with it
Which ones easier? Depends on the individual
I'm 46. Recently, I've been getting better 1 rep max results by warming up ultra light and moving quickly to heavy. For flat bench example: 5 min light cardio like walking. 10 min rest, 335 X 2, 415 X 1. That was my PR.
They’re all injured on that program? No thanks from me 😂
His shoulder to biceps ratio is frightening
thanks for the careful instruction.
Question- What if he not able to lift 405 but 385 is fairly easy? Than how much weight you mark his 1RM?
''Alright music is blasting to give him a little extra drive''
Worst weird ass waiting screen of bad video game elevator music is blasting
7:40 After convincing Mike that he can, indeed, lift 405lbs: Dr Jim earned his science glasses
I'd recommend testing in the squat rack with the safety pins in case you miss the lift.
6:31 Once you get to a weight thats challenging (RPE6 or above) you make small 5% jumps instead of guessing.
Your script is really useful.
What you should do is a stretching style warm up with resistance, then do one rep from light to heavy then use a one rep max calculator to find out what your 3 rep max is or 5 rep max. So if you think your max is 365 do 275 for 10 those are equal and safe.
Suddenly my back hurts after watching this
He didn't use much back
Lol, he used barely any back
Even though this was an instructional video, that one rep max got me pumped up just watching it bruh, thanks for the tips😎
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
I read somewhere you need 48hrs to truly rest and reset your muscle elasticity for a ORM
@@jamj59 usually i wait 2 as well because I've heard the same thing
So, if I know my 10-rep max...
And I add on 25%, to get a guess at my 1RM _(Because that would make my 10R max about 80% of the 1RM)_
Then, from there I do, say 80%, 75% and 70% of 1RM ... to complete my (isolated) *high MT low MS mode*
Then, to complete my session, take 30% of 1RM for 50+ reps, before stepping down smoothly with high reps until I hit a 10rep failure at 20-25%1RM... to complete my (compound movement) *high MS low MT mode*
Would that be a safe way to complete both MT and MS hypertrophic modes? Or am I not even in the ballpark? I don't really care about being optimum, it ain't a race for me... I just want to avoid injury and make reasonable and sustainable gains without cheating myself out of too much growth.
Then, perhaps, after 5-6 weeks I can test at say, 90%, 95%, 100% of the previous periods 'assumed' 1RM to check how far my new 10RM has increased, and recalculate the new 'assumed' 1RM, as above... to lock in new targets for the next 5-6 weeks.
Does that sound like a reasonable plan for a lifter who's not in a major rush?
* MT=Mechanical Tension, MS=Metabolic stress
Thanks, Dave Bautista.
How often should we go for an 1rep max? Is it healthy to go for it in every workout?? Thanks!!
I was guessing the same
Did you found an answer?
@@chepoken No do not go for every workout. You need to be on a program that progresses on getting stronger overtime. For example I’ve been on one for 4 months and I’m testing my 1rep max. It’ll most likely go up and I’ll hit close to what I want. After that the née program you adjust all your % to your new max. Too much of something is never good but also not training hard enough is also not good haha. Consistency, hard work and proper recovery will always win
Very few vidos for this topic. Few question,
1 is mr test only for big muscles or fir all?
2. Can it be done without a trainer?
I was lucky to have a professional trainer, but can't imagine doing it by my self
1 rm method is punk. You just work yourself up slowly but surely without injuries.
You wanna do the 1RM you need two spotters buddies and done once monthly.
Oh and make sure you have your carbs and energy in check and a good sleep the night before.
Lol you want to 1 RM monthly😂 do you know anything about how programming works?
Once monthly isn't that smart. That would cut into the middle of most training blocks.
@SeljakMagnum testing should be typically carried out every three months. In a 12 week competition powerlifting block. Your 1rm at these points drives the numbers you select in competition and at each of the three phases of competition training. If you are a body builder a 1rm test should be completed on the first day of training to simply determine what weights to use and after that why bother? For beginners a 1rm should be based upon a 5 or 10 rep test (rather than a true 1rm test) alongside a 1rm calculator for safety. If it's size you want the 1rm doesn't matter. All you need is an indication of what weights to use for 10-12 reps.
Hi I’m jim stoppani, I have a PhD, and this is how you max:
Honestly just guess a lot, lol idk. Science!
Is it appropiate test my max on bench and squat in the same workout session?
Am guessing this is for progress demonstration only, testing 1rm without spotting, or even safety pins is reckless to say the least
There is so much wrong here it is almost comical. Please do not follow this protocol. Warm up for real at least 10 light reps (his 135) with good form, work gradually (like 5 increments from 135 to 315 in the case of this video) to the target weight and do not lift your max injured.
This wasn’t very helpful. %’s would be very helpful
Seems a little convoluted explanation. I run a fairly straightforward %test which can work on known or estimated 1rm
3 x @50% 1rm
3 x 62%
3 x 75%
1 x 80%
1 x 90%
1 x 95%
1 x 102%
1 x 104%
How are you squating more than 100% of your max?
@@garretttanner9788 I'm thinking the over 100% is there new PR attempt.
Percent is pretty useless. If you are going to try for a one rep max around 400 pounds 225 pounds will be 55% and 315 will be 77%, there is no point in going for 50% instead of 55%, just slap 2 plates on either side and do the set. If you implying you micro load you bar with 10, 5, and 2.5 pound weights when you are lifting that much lighter than your max you won't see any noticeable difference. Loading one more 45 pound on each side until you get close you max is pretty common and works perfectly fine.
@@Logan-dk8of when you actually have a decent squat. A 5% difference can be 20-30lbs+ more or less so yes percentages are very useful.
why don't you use the formula, or is all that warmup?
There's a rack right there however chosen not to squat utilising the flip down safeties when attempting a 1rm. I think he should have used the safeties or at the very least been spotted. It could have ended very badly.
Alternate universe joe rogan
Is he a real doctor?like Johnny sins
This is a poorly instructed video, no consideration of safety and the warmup is completely inadequate.
I have 4 days benching 60 pounds for a 100 reps, just know I put a 100 on the bar I got two reps could have got 3 but I was scared had no spotter , but I really hope I could stay benching
Ok, so now I have a vague idea of how to test my 1 rep max. Add weight, but not too much. Do warmup sets, but not too many. Prime your muscles, but not too much. Then when you're warm but not too warm, lift as much as you can....
0:01 😂4 plates on one side 3 on the other
Lmao I just saw that
Brace yourselves. The “he was one inch above parallel” comments are coming.
Chris Carrion
Dude, he was several inches above parallel, I would say 3-4. Was not going to point it out, but then I came across your comment. Still think he is strong enough to make the lift at proper depth, however, we would not know for sure. He is also not suing a belt, sleeves or wraps, so he is one strong dude.
@@ediot6969 6:17 looks parallel to me
@@erads2185 7:32, Yeah "parallel"
@@jamescellio6504 Oh true
American Powerlifter , there isn’t a 3-4 inch difference from 6:17 to 7:32 you are clearly delusional
All I heard was excuses lol
Watching this in 1.5 speed.
I've always start with just the bar on everything. For bench I do 5w 5r and 5c and then I go to 95 same thing but 3 each. Then I do 135x3 regular. Then I go to 90% for 1 then I do 95% then a +5
All except deadlifts. Warming up with just the bar on dead’s feel redundant
So he should do 3 sets @ 70,75, & 80 % of his 1RM, correct?
no lifting belt for your max rep equals injury again lol 😂😂
jet casurra you dont need a belt.
jet casurra you only need a belt if you always use a belt, but if you don't use a belt all the time then you've strengthened your lower back
You don't strengthen your lower back from not using a belt, lol. You strengthen it from training. The belt doesn't make you 'less strong' or make you 'activate your core less'.
Alex that's how I did it
Tommy winslow the only thing a belt does is allow you to contract your abs harder. Belt or not, good form squats with heavy weight will strengthen your back, a belt just helps you overload either with more weight or more reps not necessarily in a safer manner
this video is great for beginners ! thanks bold guy
Can you do 1rm for any exercises? Cause all I see is doing it with squats deadlifts and bench press like that’s the only exercise to do 1rm
Thank you very much. Helped me.
“Recovering from injuries.”
(Or just not as strong as you’d like to be)
Do you recommend sitting after each or standing
was there a reason he didn't use a lifting belt for testing a PR?
my right leg is stronger than the left. how can I strengthen the left to achieve strength balance for both legs? please help
Pistol squats
Do all trainers in this channel have a doctorate?
Roshan Lister Lobo mostly just an opinion
135 is uneven so ? Unless you have 50 and 50 in each side and the bar waits 35 ?
My 365 1 rep went up a lil faster than his. Does that mean i can do 405??
thank you
Since the video is awful I’ll break it down for y’all. Properly warm up and hydrate, find desired lift, warm up with weights at consistent intervals until you begin to near a 1RM, lift with good technique on a PR lift and smash that shit.
Is it best to sit, stand or walk around when resting?
That 365 rep worried the shit out of me with that form.
Can I have this 1RM as my regular training plan? Or is it just simply a way to occasionally measure your body strength?
Lets say my intent is to get bigger
Not optimal for strength building as a routine. Lots of good routines out there for strength and hypertrophy.
I clicked because I thought I saw a buff Chester bennington. Now I need to hear the Seth Rogen laugh. I think he can pull it off.
You sure you are a doctor ?
Now if I had a trainer / mentor like that!
Friends don’t let friends test one rep max when injured. How convenient that Jim already tested his one rep max.
Thank you
Pure Bullfit
It’s funny how it’s Jim who’s calling what weight the guy should use. I bet if he said he should do 500, then he would try
I hit 315 yesterday 🤗
in what?
deadlift
@@gavinburke7112 nice👍
@@Jhudicator dumbbell curl
Gavin Burke Lol 365 is my max squat while 405 is my deadlift