I'm going to jump in here with a couple of comments as well.
With newer lifters, 1 rep max is highly variable as the form and other major components are not as firmly grounded as they get later in the athlete's performance. I have always heard folks remark that the first three to five years of a powerlifter (for example) career, the advances come fairly quickly, the athlete has not truly got a 1 rep max usually for at least 3 years. That is, the athlete can find good ways to advance the 1 rep max fairly quickly by changes in form to refine it, eating, or program changes. The influence then of using other aids (PED, equipment additions for some) also will significantly accelerate/advance 1 rep max gains.
Rest is another variable that is often overlooked before testing for a 1 rep max. Some athletes will need more rest before a competition, some thrive on less.
Consistent eating before training, then using that same eating before a test also can be helpful.
Stress from outside sources should be considered as well, this influences sleep.
Were I to take a newer athlete to test for a 1 rep max, I wouldn't look for the max lift for at least a year - the first meets would be exploratory, based on gym lifts AND working on building confidence. For the confidence to attempt a true 1 rep max and fail a lift or two is part of the learning experience and part of building that confidence needed to truly expand your lifting toward what you cannot believe you do in your daily life, but you do as an athlete on the platform.
Were I to need just an estimate for program building for an athlete, I'd go with a challenging triple and then use that, take about 10 percent more as the top guess for a single, if the risk/reward is not proper for a true max out. Some folks do not need to risk or strain to the point of possible form break down simply for well, less necessary reasons. I'd also be sure to use sufficient spotters and make sure also not to permit with most people short of competition PL a TRUE grind out max effort.
The Phantom
aka Linda Schaefer Hanley, CMT/RMT, competing powerlifter
Denver, Colorado, USA
----- Original Message -----
From: "Brock" <
brockleggins@hotmail.com>
To:
Supertraining@yahoogroups.com Sent: Tuesday, December 4, 2012 10:33:32 AM
Subject: [Supertraining] Re: 1 Rep Max
My first question is, what is the purpose of the 1RM test? If it is being used to calculate the next block of training, then obviously accuracy is valued, but not entirely necessary. Is the person a powerlifter? Weightlifter? How long have they been training? Do you want a training max or contest max?
If they are an athlete using resistance training to improve for their sport, a precise 1RM is unnecessary. Anything close will do. If they haven't been training very long, they don't need to perform a 1RM.
My general recommendation for 1RM testing - start with the barx10, then work your way up making fairly small jumps, sets of 3-5 reps. As you get closer to the number you are planning on, drop down to singles or doubles. Take 3 attempts at a max (don't all have to be the same number).
You're overthinking this.
Brock Leggins
Norwalk, IA
--- In
Supertraining@yahoogroups.com , Martin Mark <mcm.fitness@
...> wrote:
>
> Is there a protocol for conducting a one rep max test. I woiuld think that
> if the test is not done the exact same way each time it is administered the
> results will not be accurate. If no such protocol exists, can I have some
> thoughts on how you may conduct this proceedure......Thanks for your
> help.....Martin C. Mark, CFT
> Fort Lauderd
>
>
> [Non-text portions of this message have been removed]
>
[Non-text portions of this message have been removed]
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