|
One Rep Max. Lifts, Major muscle groups
By Pete Estabrooks
NEVER ATTEMPT A ONE REPETITION MAXIMUM TEST WITHOUT QUALIFIED SUPERVISION
The idea is to find out your baseline level of strength at this point in time. Safety
and proper exercise technique are essential to this process. So, it's best to have a
certified trainer or exercise consultant help you through this exercise (no pun intended).
Here’s how
- Warm up with a 2 sets of 8 reps
at a weight you know you can handle (with perfect form).
- Rest 2 minutes.
- Increase to a weight you can lift 3 times, perfect form.
- Rest 2 minutes and then repeat another set of 3 reps.
- Rest 2-5 minutes. Add weight, to your perceived one rep max. (What weight you think you can lift with perfect
form one time).
- DO IT! (Again using perfect form).
- If you did one rep with perfect form but were sure another pound may have crushed you like a bug,
congratulations, YOU DID IT.
- If you failed, rest for 3 to 5 minutes then reduce the weight and DO IT!
There, good on you. Now you have a base line for any resistance exercise you do. Couple of things, a
one-rep max is specific to the exercise you are doing therefore you must do a one-rep max for each of your
major exercises. You won’t get great results if you one rep max everything on one day, you’ll be tired so take a
couple of training days to get it done. It’s worth it.
If you find this overwhelming or you’re confused contact me at
e-mail
or post a question at the Fit Zone Forum.
|
 |
In the Fitness Library
Back to the Fitness Library
|
