Testing of one-repetition maximum (1RM testing) can be performed for any exercise in which a coach or trainer wants to track strength and power gains due to a training program. Normally 1RM testing is performed on multijoint or large-muscle-group exercises and not on single-joint or small-muscle-group exercises. For some exercises in which speed of movement is relatively slow when lifting heavy resistances, such as the bench press and back squat, determination of the 1RM is a measure of maximal strength. However, for other exercises in which speed of movement is fast even when lifting heavy resistances, such as the power clean and power snatch, determination of the 1RM is a measure of power as well as strength. So whether maximal strength or a measure of power is being tested depends on the exercises for which the 1RM is determined.
Regardless of what exercise is tested for 1RM, trainers and coaches need to consider several factors to ensure accuracy and safety of testing. The starting position of the exercise needs to be defined and held constant for all testing. In a squat or leg press, the width of the feet should be measured and recorded. Correct starting and finishing positions of a repetition need to be defined. For example, in the bench press and overhead press, the elbows need to be straight at the end of the concentric repetition phase. In the lat pull-down, the bar must touch the top of the sternum at the end of the concentric repetition phase. In the squat the thighs need to be parallel to the floor at the end of the eccentric repetition phase. The starting and finishing positions define the range of motion of the exercise. Normally if the complete range of motion as defined by the starting and finishing positions is not achieved, the repetition is not counted as a successful 1RM attempt.
Other factors in exercise technique may result in an unsuccessful 1RM attempt. So incorrect exercise technique needs to be defined for each exercise tested. For example, bouncing the bar off of the chest in the bench press, bridging or raising the buttocks off of the bench in the bench press, or raising the buttocks off of the seat during a machine
overhead press would be considered incorrect exercise technique.
Whether free-weight or machine 1RM testing is performed, the com-plete range of motion and incorrect exercise technique need to be defined and explained to the individuals being tested.
All lifters performing 1RM testing should have good exercise technique in all lifts before they are tested on them. Correct exercise technique should be stressed when lifters are learning to perform exercises and in all training sessions to ensure correct technique not only during training but also during testing. Correct exercise technique also is necessary for safety reasons. Another aspect of correct exercise technique is whether a weight training belt will be allowed during testing in some lifts such as the squat, power clean, and deadlift. The lifters being tested should know whether a weight training belt is allowed. The rules should not change after the first testing; that is, if a belt cannot be used on the first test, then the lifter should not be allowed to use a belt on any subsequent occur-rences of testing.
To track strength and power gains, 1RM testing is typically performed on exercises such as the bench press, overhead press, squat, leg press, power clean, power snatch, or lat pull-down.
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One-repetition maximum testing involves lifting very heavy resis-tances, and all possible safety precautions for each exercise tested should be used. Exercises such as the squat should be performed in a power rack with the pins set slightly lower than the bar will go during the eccentric phase of a repetition, spotters should be used in many exercises, and collars should be used at all times. It is also necessary to have an emergency plan in place in case injury does occur. The person being tested should be sufficiently rested to allow true maximal efforts during the 1RM testing procedure.
No matter what exercises are tested, to help prevent injury during testing, all safety precautions should be used during the entire test-ing protocol.
All aspects of the testing protocol (including warm-up sets, rest between 1RM attempts, and increases in resistance) need to be estab-lished and followed during all testing. The following is a test protocol applicable to all 1RM testing that has been used successfully in both research projects and testing of athletic teams. One difficulty associ-ated with 1RM testing, especially for the initial test, is estimating what is termed the perceived 1RM. Some estimate of the 1RM is needed in order to define warm-up sets and the first resistance to be used as a 1RM attempt. During the first 1RM testing session, data from training logs should be used along with interaction with the person being tested to help establish the perceived 1RM. After the first 1RM testing session, the results from that session can be used along with training log information in establishing the perceived 1RM for the second testing session.
If the 1RM is to be tested for more than one exercise in one testing session, allow at least 5 minutes between exercises to ensure adequate recovery between determining 1RMs for successive exercises. If the 1RM for more than one exercise is to be determined, always use the same exercise order in all testing sessions. Using this protocol and all safety precautions in a 1RM testing session will ensure accuracy of the results and safety of the lifter.
Following is a list of common exercises tested for 1RM and some typical guidelines for starting and finishing positions, complete range of motion, and faults in exercise technique that would result in the 1RM attempt not being counted as successful. For many exercises, the foot or hand positioning in the starting position needs to be controlled and recorded in order to ensure testing accuracy. Close attention to all aspects of exercise technique ensure testing accuracy as well as safety of the lifter. This is not a complete description of
correct exercise technique and range of motion (see Kraemer &
Fleck, 2005, for complete descriptions of exercise technique), but it presents factors that are sometimes overlooked when perform-ing testperform-ing. Additionally, when resistance trainperform-ing machines are used, correct exercise technique may vary from one manufacturer’s machine to another.
Predictions of 1rm
At times it may be more convenient to predict the 1RM than to actually test to determine the true 1RM. Prediction of the 1RM can be done by using either a table or a formula; both methods predict