How to Test Your 1 Rep Max | Jim Stoppani, PhD

[@bodybuildingcom]

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[@beastmode_0n665]

Weightlifter: I think I can hit 315 Announcer: Ok for the next one let’s try 405 ...

[@RomannSantanaa]

BeastMode_0N 😂😂😂

[@PauL.Dron-E]

Of course... The weightlifter would hit 315 kg but we are talking about puonds here 😂

[@TyRiders2]

Me... Let's do it!!!

[@loganmclean6510]

Total chad just forces him into doing more hahaha

[@tonygunk9896]

Lol

[@jeffreyestrada326]

Owns a very expensive rack.. ..decides to test 1RM outside of it

[@apoloniaarteaga2520]

lmaoooo

[@stevengleave9241]

I was thinking the same thing.

[@diegocastillo5400]

😂😂😂

[@Pistolsmoke24]

My gf owns a very expensive rack. I 1RM max her three times a week.

[@austinlincoln3414]

Wtf…

[@BananaStyle]

Why does it look like he is in front of a greenscreen

[@n8thegreat445]

I noticed this as well. He seems so out of place. The lighting on him compared to the surroundings look really off lol

[@PhiNguyen-vg2zo]

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.

[@waqidj]

kim simp videographer did a bad job on lighting

[@camerongray7767]

Idk

[@chrismorris2969]

it doesnt you can see shadows and highlights on the weights in the back when he moves.

[@alecgriffith9882]

Squatting outside the rack, on concrete, with no side rails, or a spotter, for a MAX... Negative braincells

[@jesegarcia6721]

I do it all the time, it forces be to get that weight back up otherwise, Im screwed

[@alecgriffith9882]

@Isaac That's what side rails are for

[@joshthomas4142]

Squat it or die

[@erads2185]

@@jesegarcia6721 Until you get too cocky for your own good and end up failing

[@jesegarcia6721]

@@erads2185 thats why you gotta set a limit to what your gonna do that day, that way your good

[@87alock]

Why didn't they just get a guy who wasn't injured to lift?

[@gun123456zak]

Gotta say you're injured to make it look cool

[@MaterDolorumOraProNobis]

1RM May change according to your present condition. His condition: injured.

[@x2lazy2die]

tragic backstory required

[@JoeyIndolos]

In his case, literally a backstory.

[@Jodha_]

Error: lifter does not exist

[@Bucees_Enjoyer]

That feeling when he says 135 is “very light” but that’s all you can do :(

[@randomguywhostoleallofyour88]

@Aesthetic jeeeez broo nice growth man kick some ass dude

[@SlowZX2]

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

[@Z0FFY512]

I start from the bodyweight now i can do 352 1 rep max

[@Haroooon_]

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!

[@jakemeyer991]

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.

[@ahmedshehata5087]

PhD in bro science

[@NickySauce]

Made my day

[@MrInzombia]

It works.

[@queirais]

- 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

[@owengibney5090]

I like how he has a back injury and says max is 325 yet still gets forced to max even more

[@CristianLopez-jc6ej]

I would've been intimidated too

[@jabberwock14]

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.

[@Jackmerius_Tacktheritrix5733]

You look like some aging Komodo dragon with those tattoos.

[@rnmichaelcreech4783]

Lol

[@rivahkillah]

I was thinking he looks like every other background actor in a prison scene

[@d.b.4702]

I'm so not sure if that's a compliment not, I'm just curious.

[@Terrythetroll.]

Top comment hahaha

[@kingucrimson5383]

Those tattoos are hideous I feel like scrubbing his skin with a loofah until they come off.

[@bloodypommelstudios7144]

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?

[@maxyensa2649]

okay bloody pommel studios

[@Jeremy-nk3hq]

Dogshit depth? His knees went parallel... not sure what you mean

[@superninja2202]

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)

[@matthewmcleod7319]

Why is there no spot

[@symbolicheresy]

If he couldn't do it, he could easily let the bar roll off and drop, plenty of space.

[@Logan-dk8of]

@@symbolicheresy That's not as safe, plus if he injured something in his leg during the lift the weight could fall on him.

[@symbolicheresy]

@@Logan-dk8of Lots or probablities, and possibilities my man.

[@ItsJustMilkISwear]

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?

[@davneetdhatt]

beacuse they were doing for testing max lift without help so they could know About there strength

[@bedantakumar4921]

Jym Batista

[@KeepingUpWLeland]

Bedanta Kumar 😂

[@Devilerium]

"Probably about 325." *405 lbs later* "

[@bishopm4401]

He started at 315 and the other guy just kept adding to that number

[@tina_the_filipina]

4 years later and still helping noobs like me. Very thorough, thank you

[@ryanluepke9191]

7:38 he put on glasses to look like he knew what he was talking about

[@M7Rida]

😂😂

[@paradoxdea]

Building strength is a journey... not a one-trip destination. Great video!!

[@angelaburnham8708]

Thanks for the tutorial! I'm new to lifting in general and it's nice to have resources like this to help get going!

[@Danny_trisan]

He was thinking less than 325 and this man persuaded him to do it at full throttle.

[@mg6263]

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.

[@dzk6714]

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.

[@mattphillips833]

Getting lift advice from injured people feels like a red flag in trusting their instructions wouldnt cause injuries of your own

[@reaper6211]

Lol

[@giovannypadron1272]

You learn from ur mistakes

[@Nickbronline]

0:01 Why does the bar have 4 plates on the left side and 3 on the right?

[@Tubarao2920]

Nickbronline lol yeah good eyes mate

[@Treyasprer]

Gotta confuse the muscles. Right babe?

[@rivahkillah]

That was probably shot at the end when they were unloading

[@brownanrcxist]

@@Treyasprer exactly what I thought

[@arnoldbeckenbauer1097]

Because his right legg is injured and his left legg is not. You gotta keep on squatting

[@greenpigking6974]

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

[@leoseven216]

thanks for the careful instruction.

[@hpvspeedmachine4183]

The lecturers giving the PhD to this guy should be arrested

[@Coobyliscous]

So the most scientific way to test your 1RM is to.. guess.. and guess again?

[@itsez1129]

You can use an equation too: weight*reps*0.033 = x x*weight = 1RM Only accurate if reps is between 2 and 8

[@insomniackiller1]

@@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.

[@NickVetter]

@@insomniackiller1 I agree 225 for 5x5 is pretty heavy for me but i can squat over 360

[@Kleo3392]

It's EZ why not just say weight^2*reps*.333

[@kylehodges4201]

That equation doesn’t work at all

[@azozraddah]

spot him ffs

[@yahyahelal3040]

مش محتاج

[@azozraddah]

واذا طاح 400 باود فوقه راح ينتهي مستقبله .

[@shinrafahell]

You guys are not good exemples, both have injuries lol

[@Qwerty-xd1nw]

they surely not exemples

[@gabrielbogota]

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.

[@futures.scalper.808]

With that mentality, all athletes are not good examples, they ALL get hurt at some point SMH

[@cali4nialivin523]

Hahahaa

[@eliasdomingos1689]

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 ??

[@harleywhite7698]

This video was trash. I took away nothing from this video. He offered no valuable insight on proper jumps for a max.

[@rothenstien3060]

Harley White all I learned was let someone else decide what you can do for your max, then do it.

[@zerstorer335]

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]

@bgainesDM1 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]

@bgainesDM1 Call me crazy; but I think him working with 405lbs when he'd thought he might be maxing out around 325 probably has a lot to do with it, too. Besides, what's shown is not meant to be the entirety of the warmup process. There are warmups that are supposed to be done before getting to the process being illustrated. He's not warming up with just the 6 reps shown and then doing nothing else but the loaded test sets. This video is more about moving to the loaded bar to cap off the warmup, transitioning into the dedicated testing sets, and avoiding wearing out early due to doing lots of reps on the way up to the actual testing zone.

[@zerstorer335]

@bgainesDM1 Yes, he only suggests doing 2-3 sets at the bar with weight. There's NOTHING saying you can't do other things to get those same joints and muscle groups moving and warmed up. Nobody's saying you walk in off the street, walk up to the squat rack, and knock out that first set. They're just not showing the dedicated warmups because the focus is what kind of intervals to use when you're focusing on the testing phase. Perhaps squats are an awkward choice as an illustration, because, unlike something like the bench press where you're not really prepping for that move until you're pushing a weight away from your chest and against gravity, legs being what they are, there are a lot of warmup options that involve them pushing weight up against gravity. e.g., You can do air squats as part of the warmup and be doing a lightweight version of the same squat motion even though you're nowhere near a barbell and aren't worried about adding plates. Looking around online, it's even possible to find people Meanwhile, doing a bench-press motion with no bar has barely any intrinsic resistance. So, for bench presses, the warmup might want to include some empty-bar sets. In this case, since the warmup is likely to call for bars and plates to get your body and joints moving in the right way, it may be more necessary to say something explicit like "warm up with 10 reps of just an empty bar". Still, the point remains: When adding a load to the movements to suss out your 1RM, you want to avoid having too much volume on the lower end. You want to warm up; but you don't want to end up getting a workout in before getting to the 1RM zone.

[@dodgejay545]

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 👍🏾👍🏾💪🏾💪🏾💥

[@phtevenmolz5030]

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.

[@yaangreece]

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.

[@elinamorano1262]

Let's learn from the two guys who injured themselves. Bright idea.

[@luiscruz12125]

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

[@nosycatUK]

Thank you very much. Helped me.

[@joshcollins9125]

7:40 After convincing Mike that he can, indeed, lift 405lbs: Dr Jim earned his science glasses

[@Nick-bu2hr]

this video is great for beginners ! thanks bold guy

[@Kai-ln7sn]

His shoulder to biceps ratio is frightening

[@user-iy8io1pg2j]

Helpful! Thanks so much.

[@FinessaryBob]

No spotter, not even doing it in the rack Incase of failure???

[@Loyalty100]

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.

[@SinnedNogara]

6:31 Once you get to a weight thats challenging (RPE6 or above) you make small 5% jumps instead of guessing.

[@NicholasWong0527]

Your script is really useful.

[@TimeGallon]

This pacifically supplies to everyone.

[@johnvwagnerpersonaltraining]

I'd recommend testing in the squat rack with the safety pins in case you miss the lift.

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.

[@AABTBS]

''Alright music is blasting to give him a little extra drive'' Worst weird ass waiting screen of bad video game elevator music is blasting

[@martinsun489]

The informative level on this video is so low, couple of dudes eyeboling the whole test and not bringing real information for the viewers

[@wadelowther2993]

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.

[@yesthisisfunny]

Suddenly my back hurts after watching this

[@stevenbroski5235]

He didn't use much back

[@n8thegreat445]

Lol, he used barely any back

[@michaelblesi6392]

Hi I’m jim stoppani, I have a PhD, and this is how you max: Honestly just guess a lot, lol idk. Science!

[@chriscarrion2054]

Brace yourselves. The “he was one inch above parallel” comments are coming.

[@ediot6969]

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.

[@erads2185]

@@ediot6969 6:17 looks parallel to me

[@Sarnt_Swollio]

@@erads2185 7:32, Yeah "parallel"

[@erads2185]

@@Sarnt_Swollio Oh true

[@TheBoyfriendOfYourWife]

American Powerlifter , there isn’t a 3-4 inch difference from 6:17 to 7:32 you are clearly delusional

[@its_james_fitness]

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

[@earthman117]

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

[@HannibalBarcaRTW]

sometimes when the gym is cold i run on the treadmill for 1 minute, dont wanna waste too much energy on cardio

[@randyduane5370]

Well done nailing 405!!

[@skywalkerallday4953]

Even though this was an instructional video, that one rep max got me pumped up just watching it bruh, thanks for the tips😎

[@JackNitroBurst]

They’re all injured on that program? No thanks from me 😂

[@MylesB93-]

Thanks, Dave Bautista.

[@phamdinhhoang1998]

as a Powerlifter, I can't agree with his setup and form.

[@ytirucsbo]

Thank you I thought I was the only one

[@clutchNrun]

Hoang MVP why?

[@ytirucsbo]

@@clutchNrun 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

[@clutchNrun]

Jackson Danforth do you recommend wide stance or closer for one rep max, cuz I have heard it is easier with close stance

[@ytirucsbo]

@@clutchNrun 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

[@mahadhassan3048]

thank you

[@DannyMac100]

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....

[@WJN48]

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.

[@RoyEnraged]

Always a great vid!

[@markkelly9085]

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.

[@denariusshekels]

Friends don’t let friends test one rep max when injured. How convenient that Jim already tested his one rep max.

[@SpectreTheHorseman]

That 365 rep worried the shit out of me with that form.

[@connormcgregor4500]

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

[@dansr6333]

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.

[@gavinburke7112]

I hit 315 yesterday 🤗

[@Jhudicator]

in what?

[@gavinburke7112]

deadlift

[@Jhudicator]

@@gavinburke7112 nice👍

[@Logan-dk8of]

@@Jhudicator dumbbell curl

[@jerryg1692]

Gavin Burke Lol 365 is my max squat while 405 is my deadlift

[@Clynt1purcell]

“Recovering from injuries.” (Or just not as strong as you’d like to be)

[@pittman_football]

0:01 😂4 plates on one side 3 on the other

[@Swolelifefitness]

Lmao I just saw that

[@jetncasurra3840]

no lifting belt for your max rep equals injury again lol 😂😂

[@1111poul]

jet casurra you dont need a belt.

[@timmysummer7464]

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

[@Ryhmn]

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'.

[@timmysummer7464]

Alex that's how I did it

[@dummyacc6552]

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

[@Ashley-vp5xw]

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%

[@garretttanner9788]

How are you squating more than 100% of your max?

[@stangtrax]

@@garretttanner9788 I'm thinking the over 100% is there new PR attempt.

[@Logan-dk8of]

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.

[@Eastmaniac]

@@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.

[@mickeyrodriguez3229]

At the start why is there 4 plates on one side of the bar and 3 on the other

[@morgothbauglir8687]

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

[@Mosababumarzouk]

Am guessing this is for progress demonstration only, testing 1rm without spotting, or even safety pins is reckless to say the least

[@tarpnarp]

And remember, music blasting helps with strength

[@arjay2002ph]

my right leg is stronger than the left. how can I strengthen the left to achieve strength balance for both legs? please help

[@outnot7842]

Pistol squats

[@Siouxjin]

Watching this in 1.5 speed.

[@the1.87]

I’m gonna add this to my routine then post my results to see how much I can increase

[@filipdalbom7269]

Didn’t go so well it seems

[@agendatwentythirty8244]

why don't you use the formula, or is all that warmup?

[@MC-qm5jn]

was there a reason he didn't use a lifting belt for testing a PR?

[@TeamoJr]

Did anyone else notice the loading screen at the start of the rack the barbell is unevenly loaded?

[@brownanrcxist]

Is he a real doctor?like Johnny sins

[@lol-hs5qc]

0:00 one side has 4 plated the other one has 3 plates, please reupload the video but with 4 plates each side

[@anthonybatista565]

Why is the bar not loaded right in the intro

[@jawadhazrat4349]

Now if I had a trainer / mentor like that!

[@yetithehabib2114]

Go to this guy for a check up and he’ll write you a prescription workout for the next 10 weeks

[@ron357]

This man said I think Im gonna hit 325 makes him hit 365

[@coldstream1816]

Great info and no BS, subscribed and will be hoovering info from you as I'm in the last few weeks of my level 3 PT course.. nice to find a non me, me, me chanel

[@D_Tren_Nation]

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

[@timtimber5271]

All except deadlifts. Warming up with just the bar on dead’s feel redundant

[@paytonsmith7068]

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.

[@777pri]

Question- What if he not able to lift 405 but 385 is fairly easy? Than how much weight you mark his 1RM?

[@JoseSanchez-rp1bp]

Is it appropiate test my max on bench and squat in the same workout session?

[@Operation3Sixty]

Why no squat belt?

[@manuelmendoza6766]

if that is his house, with a kitchen next to the gym that is the most gangsta isht that i have seen.

[@jordanammanshmesani]

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.

[@tylerlittleton4719]

Lol you want to 1 RM monthly😂 do you know anything about how programming works?

[@Belicose777]

Once monthly isn't that smart. That would cut into the middle of most training blocks.

[@wadelowther2993]

@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.

[@markpape6565]

Ok maximum muscle growth can be had by most, ems pad's placed on front and rear delt and same with eldow's and then increase ems power till muscle just start's to react then do any usual exercise weight and watch them grow.

[@thomas16126]

At the intro the left side has 4 plates while the right side has 3 plates

[@shazamazul9940]

This is clearly explain between max rep.. thank you.!~~

[@samhenry4729]

Do you recommend sitting after each or standing

[@elnova3854]

What about mind and muscle connection ?