Guest guest Posted April 13, 2012 Report Share Posted April 13, 2012 I use a flat bichromial grip bench. I generally start with the simple question, " What do you think is your 1RM? " With most athletes they tend to have an honest appraisal of themselves. The businessman or woman not so much. In their case I usually reduce the given number by 20%. Once the estimated 1RM is established I follow this protocol: 40% -4 reps/2 sets/10 second rest period/then 1 set each 60%-3 reps/30 seconds 75%-2 reps/60 seconds 80%-1 rep/120 seconds 90%-1 rep/180 seconds 95%-1 rep/240 seconds You either have arrived at a 1RM your next set or repeat the last set until you do. All sets require lowering the weight at a 3-4 second tempo. Additionally, any variation from strict form...a spot needed, hips elevated, bar speed variation on the way up, tilting bar...anything, ends the test and the last strict movement is recorded as the 1RM. I also verify my findings by including further structural balance testing by using the dumbbell external rotation which is generally 9.8% of your max bench and the Dumbbell Trap Three Raise which generally is 10.6% of your max bench. This is for an 8RM. I hope this helps. Extreme Conditioning Personal Training Mark Cotton, B.A., PICP, USAW, ISSA (732) 979-7201 www.extremeconditioning.com This Electronic Message contains information from Mark Cotton and Extreme Conditioning Personal Training,LLC, and is privileged. This e-mail (including any attachments) is intended only for the exclusive use of the individual to whom it is addressed. The information contained hereinafter is proprietary, confidential, privileged and exempt from disclosure under applicable law. If the reader of this e-mail is not the intended recipient or agent responsible for delivering the message to the intended recipient, the reader is hereby put on notice that any use, dissemination, distribution or copying is strictly prohibited. >________________________________ >From: Mark <mcm.fitness@...> >Supertraining >Sent: Thursday, April 12, 2012 4:50 PM >Subject: 1 Rep Max > > > >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..... C. Mark, CFT >Fort Lauderd > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 13, 2012 Report Share Posted April 13, 2012 I use a flat bichromial grip bench. I generally start with the simple question, " What do you think is your 1RM? " With most athletes they tend to have an honest appraisal of themselves. The businessman or woman not so much. In their case I usually reduce the given number by 20%. Once the estimated 1RM is established I follow this protocol: 40% -4 reps/2 sets/10 second rest period/then 1 set each 60%-3 reps/30 seconds 75%-2 reps/60 seconds 80%-1 rep/120 seconds 90%-1 rep/180 seconds 95%-1 rep/240 seconds You either have arrived at a 1RM your next set or repeat the last set until you do. All sets require lowering the weight at a 3-4 second tempo. Additionally, any variation from strict form...a spot needed, hips elevated, bar speed variation on the way up, tilting bar...anything, ends the test and the last strict movement is recorded as the 1RM. I also verify my findings by including further structural balance testing by using the dumbbell external rotation which is generally 9.8% of your max bench and the Dumbbell Trap Three Raise which generally is 10.6% of your max bench. This is for an 8RM. I hope this helps. Extreme Conditioning Personal Training Mark Cotton, B.A., PICP, USAW, ISSA (732) 979-7201 www.extremeconditioning.com This Electronic Message contains information from Mark Cotton and Extreme Conditioning Personal Training,LLC, and is privileged. This e-mail (including any attachments) is intended only for the exclusive use of the individual to whom it is addressed. The information contained hereinafter is proprietary, confidential, privileged and exempt from disclosure under applicable law. If the reader of this e-mail is not the intended recipient or agent responsible for delivering the message to the intended recipient, the reader is hereby put on notice that any use, dissemination, distribution or copying is strictly prohibited. >________________________________ >From: Mark <mcm.fitness@...> >Supertraining >Sent: Thursday, April 12, 2012 4:50 PM >Subject: 1 Rep Max > > > >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..... C. Mark, CFT >Fort Lauderd > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 13, 2012 Report Share Posted April 13, 2012 I use a flat bichromial grip bench. I generally start with the simple question, " What do you think is your 1RM? " With most athletes they tend to have an honest appraisal of themselves. The businessman or woman not so much. In their case I usually reduce the given number by 20%. Once the estimated 1RM is established I follow this protocol: 40% -4 reps/2 sets/10 second rest period/then 1 set each 60%-3 reps/30 seconds 75%-2 reps/60 seconds 80%-1 rep/120 seconds 90%-1 rep/180 seconds 95%-1 rep/240 seconds You either have arrived at a 1RM your next set or repeat the last set until you do. All sets require lowering the weight at a 3-4 second tempo. Additionally, any variation from strict form...a spot needed, hips elevated, bar speed variation on the way up, tilting bar...anything, ends the test and the last strict movement is recorded as the 1RM. I also verify my findings by including further structural balance testing by using the dumbbell external rotation which is generally 9.8% of your max bench and the Dumbbell Trap Three Raise which generally is 10.6% of your max bench. This is for an 8RM. I hope this helps. Extreme Conditioning Personal Training Mark Cotton, B.A., PICP, USAW, ISSA (732) 979-7201 www.extremeconditioning.com This Electronic Message contains information from Mark Cotton and Extreme Conditioning Personal Training,LLC, and is privileged. This e-mail (including any attachments) is intended only for the exclusive use of the individual to whom it is addressed. The information contained hereinafter is proprietary, confidential, privileged and exempt from disclosure under applicable law. If the reader of this e-mail is not the intended recipient or agent responsible for delivering the message to the intended recipient, the reader is hereby put on notice that any use, dissemination, distribution or copying is strictly prohibited. >________________________________ >From: Mark <mcm.fitness@...> >Supertraining >Sent: Thursday, April 12, 2012 4:50 PM >Subject: 1 Rep Max > > > >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..... C. Mark, CFT >Fort Lauderd > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 13, 2012 Report Share Posted April 13, 2012 Hi , I have used the following from Newton, R. U., Cormie, P., and Cardinale, M. (2011). Monitoring strength and conditioning progress. In M. Cardinale, R. Newton, and Nosaka, K (eds). Strength and Conditioning. Biological Principles and Practical Applications. This is a similar protocol to that detailed by T. R. Baechle and R. W. Earle (eds) in Essentials of Strength Training and Conditioning. 1RM Protocol being 10 repetitions at 50% 1RM. 3-5 minutes rest 5 repetitions at 70% 1RM. 3-5 minutes rest 3 repetitions at 80% 1RM. 3-5 minutes rest 1 repetition at 90% 1RM. 3-5 minutes rest. Up to three attempts to determine actual 1 RM with 3-5 min rest between each effort. Hope that helps, Murray London > > 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..... C. Mark, CFT > Fort Lauderd > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 13, 2012 Report Share Posted April 13, 2012 Hi , I have used the following from Newton, R. U., Cormie, P., and Cardinale, M. (2011). Monitoring strength and conditioning progress. In M. Cardinale, R. Newton, and Nosaka, K (eds). Strength and Conditioning. Biological Principles and Practical Applications. This is a similar protocol to that detailed by T. R. Baechle and R. W. Earle (eds) in Essentials of Strength Training and Conditioning. 1RM Protocol being 10 repetitions at 50% 1RM. 3-5 minutes rest 5 repetitions at 70% 1RM. 3-5 minutes rest 3 repetitions at 80% 1RM. 3-5 minutes rest 1 repetition at 90% 1RM. 3-5 minutes rest. Up to three attempts to determine actual 1 RM with 3-5 min rest between each effort. Hope that helps, Murray London > > 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..... C. Mark, CFT > Fort Lauderd > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 13, 2012 Report Share Posted April 13, 2012 Hi , I have used the following from Newton, R. U., Cormie, P., and Cardinale, M. (2011). Monitoring strength and conditioning progress. In M. Cardinale, R. Newton, and Nosaka, K (eds). Strength and Conditioning. Biological Principles and Practical Applications. This is a similar protocol to that detailed by T. R. Baechle and R. W. Earle (eds) in Essentials of Strength Training and Conditioning. 1RM Protocol being 10 repetitions at 50% 1RM. 3-5 minutes rest 5 repetitions at 70% 1RM. 3-5 minutes rest 3 repetitions at 80% 1RM. 3-5 minutes rest 1 repetition at 90% 1RM. 3-5 minutes rest. Up to three attempts to determine actual 1 RM with 3-5 min rest between each effort. Hope that helps, Murray London > > 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..... C. Mark, CFT > Fort Lauderd > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 13, 2012 Report Share Posted April 13, 2012 Hi Mark, I'm sure some protocals are in " Essentials of Strength and Conditioning " from NSCA(Baechle and Earle) or " Designing Resistance Training Programs " (Fleck and Kraemer). I never actually conducted one in a lab setting. In a free-living, practical setting (training non-sthletes), it isn't really all that useful. " Accurate results " is a very elusive concept for this test because there are too many variables to control. At best, you can get today's one-rep max on an individual. Also, it's not that necessary, or sometimes even advisable, to perform a one-rep max test for individuals unless you are performing a research study where such test results are outcome variables. If you Google " 1-rep max test protocol, I'm sure you'll run across some scholarly references that will point you toward the protocol they used. Merrick, Ph.D. ACSM HFS; NSCA-CPT/CSCS Bellevue, NE > > 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..... C. Mark, CFT > Fort Lauderd > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 13, 2012 Report Share Posted April 13, 2012 Hi Mark, I'm sure some protocals are in " Essentials of Strength and Conditioning " from NSCA(Baechle and Earle) or " Designing Resistance Training Programs " (Fleck and Kraemer). I never actually conducted one in a lab setting. In a free-living, practical setting (training non-sthletes), it isn't really all that useful. " Accurate results " is a very elusive concept for this test because there are too many variables to control. At best, you can get today's one-rep max on an individual. Also, it's not that necessary, or sometimes even advisable, to perform a one-rep max test for individuals unless you are performing a research study where such test results are outcome variables. If you Google " 1-rep max test protocol, I'm sure you'll run across some scholarly references that will point you toward the protocol they used. Merrick, Ph.D. ACSM HFS; NSCA-CPT/CSCS Bellevue, NE > > 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..... C. Mark, CFT > Fort Lauderd > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 13, 2012 Report Share Posted April 13, 2012 Hi Mark, I'm sure some protocals are in " Essentials of Strength and Conditioning " from NSCA(Baechle and Earle) or " Designing Resistance Training Programs " (Fleck and Kraemer). I never actually conducted one in a lab setting. In a free-living, practical setting (training non-sthletes), it isn't really all that useful. " Accurate results " is a very elusive concept for this test because there are too many variables to control. At best, you can get today's one-rep max on an individual. Also, it's not that necessary, or sometimes even advisable, to perform a one-rep max test for individuals unless you are performing a research study where such test results are outcome variables. If you Google " 1-rep max test protocol, I'm sure you'll run across some scholarly references that will point you toward the protocol they used. Merrick, Ph.D. ACSM HFS; NSCA-CPT/CSCS Bellevue, NE > > 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..... C. Mark, CFT > Fort Lauderd > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 15, 2012 Report Share Posted April 15, 2012 Hi Giovanni, I don't understand the question--the " speed for recording 1RM? " The only thing I can think of where speed is relevant to your question is if you are video-recording the attempt: the speed of the camera. But speed has no relevance to testing for a 1RM: the person can perform the lift or he/she can't. Merrick, Ph.D. ACSM HFS; NSCA-CPT/CSCS Bellevue, NE > > > ** > > > > > > Hi Mark, > > > > I'm sure some protocals are in " Essentials of Strength and Conditioning " from NSCA (Baechle and Earle) or " Designing Resistance Training Programs " Fleck and Kraemer). I never actually conducted one in a lab setting. In a free-living, practical setting (training non-sthletes), it isn't really all that useful. > > > > " Accurate results " is a very elusive concept for this test because there are too many variables to control. At best, you can get today's one-rep max on an individual. Also, it's not that necessary, or sometimes even advisable, to perform a one-rep max test for individuals unless you are performing a research study where such test results are outcome variables. > > > > If you Google " 1-rep max test protocol " , I'm sure you'll run across some scholarly references that will point you toward the protocol they used. > > > > Merrick, Ph.D. > > ACSM HFS; NSCA-CPT/CSCS > > Bellevue, NE > > > (meterial deleted) Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 16, 2012 Report Share Posted April 16, 2012 Regarding the SPEED of a 1RM; A 1RM will always be performed at the maximum safe speed, or else it will not represent a 1RM. Any effort attempted to use a " timed " or speed controlled rep will detract from maximal effort, and will not yield a 1RM. A 1RM is representative of the maximum load, resistance, or weight that one can use for a single rep of an action. If we employ a speed controlled (TUL) component, the level of ability to use the load will be compromised. While we will certainly observe that some 1RM's will appear to move slowly, this is relative to the load moved. A heavy load will reduce speed when increased until their will be an inability to produce motion. I might add, that a 1RM will also represent maximum Power Expression for a lift, action, or exercise. Regards, Casler TRI-VECTOR 3-D Training Systems Century City, CA -||||--------||||- Re: 1 Rep Max Hi Giovanni, I don't understand the question--the " speed for recording 1RM? " The only thing I can think of where speed is relevant to your question is if you are video-recording the attempt: the speed of the camera. But speed has no relevance to testing for a 1RM: the person can perform the lift or he/she can't. Merrick, Ph.D. ACSM HFS; NSCA-CPT/CSCS Bellevue, NE > > > ** > > > > > > Hi Mark, > > > > I'm sure some protocals are in " Essentials of Strength and Conditioning " from NSCA (Baechle and Earle) or " Designing Resistance Training Programs " Fleck and Kraemer). I never actually conducted one in a lab setting. In a free-living, practical setting (training non-sthletes), it isn't really all that useful. > > > > " Accurate results " is a very elusive concept for this test because there are too many variables to control. At best, you can get today's one-rep max on an individual. Also, it's not that necessary, or sometimes even advisable, to perform a one-rep max test for individuals unless you are performing a research study where such test results are outcome variables. > > > > If you Google " 1-rep max test protocol " , I'm sure you'll run across some scholarly references that will point you toward the protocol they used. > > > > Merrick, Ph.D. > > ACSM HFS; NSCA-CPT/CSCS > > Bellevue, NE > > > (meterial deleted) ------------------------------------ Modify/cancel your subscription at: mygroups Sign all letters with full name & city of residence if you wish them to be published! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 16, 2012 Report Share Posted April 16, 2012 Hi Giovanni, Actually I misspoke (mistyped?) and a 1RM is not representative of the Max Power Expression, as far as peak power. Sorry for the confusion. However, I still represent that a 1RM is always performed at the fastest speed safely possible. Regards, Casler TRI-VECTOR 3-D Training Systems Century City, CA -||||--------||||- Re: 1 Rep Max > > Hi Giovanni, > > I don't understand the question--the " speed for recording 1RM? " > > The only thing I can think of where speed is relevant to your question > is if you are video-recording the attempt: the speed of the camera. > But speed has no relevance to testing for a 1RM: the person can > perform the lift or he/she can't. > > Merrick, Ph.D. > ACSM HFS; NSCA-CPT/CSCS > Bellevue, NE > > > > > > > ** > > > > > > > > > Hi Mark, > > > > > > I'm sure some protocals are in " Essentials of Strength and > Conditioning " > from NSCA (Baechle and Earle) or " Designing Resistance Training Programs " > Fleck and Kraemer). I never actually conducted one in a lab setting. > In a free-living, practical setting (training non-sthletes), it isn't > really all that useful. > > > > > > " Accurate results " is a very elusive concept for this test because > there > are too many variables to control. At best, you can get today's > one-rep max on an individual. Also, it's not that necessary, or > sometimes even advisable, to perform a one-rep max test for > individuals unless you are performing a research study where such test results are outcome variables. > > > > > > If you Google " 1-rep max test protocol " , I'm sure you'll run > > > across > some > scholarly references that will point you toward the protocol they used. > > > > > > Merrick, Ph.D. > > > ACSM HFS; NSCA-CPT/CSCS > > > Bellevue, NE > > > > > (meterial deleted) > > ------------------------------------ > > > Modify/cancel your subscription at: > > mygroups > > Sign all letters with full name & city of residence if you wish them > to be published! > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 18, 2012 Report Share Posted April 18, 2012 Hi Giovanni, Sorry for the delay in response. Force vs velocity is not relevant to 1RM for any particular exercise. By definition, a 1RM is the maximum weight you can lift for one repetition of the exercise--absolute strength. It is exercise specific. http://en.wikipedia.org/wiki/One-repetition_maximum Merrick, Ph.D. ACSM HFS; NSCA-CPT/CSCS Bellevue, NE > > > > > > , > > > What's the correct speed for recording 1RM? > > > > > > Giovanni Ciriani - West Hartford, CT - USA (material deleted) Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 2, 2012 Report Share Posted May 2, 2012 I thought that some of the people in this group would be interested in the following video. http://bit.ly/IsvgBk Giovanni Ciriani - West Hartford, CT - USA Quote Link to comment Share on other sites More sharing options...
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