In this video I am going to explain how to test 1 rep max. Squat, Deadlift, Bench Press, and Over Head Press (OHP) are the 4 exercises that I like to test, this is going to give us a good indication of how our overall strength is, and it will also be very helpful to know this when designing specific programs.

I am going to give an example of how I test my own one rep max for the squat. First you always make sure to get a solid warm up in, but we want to make sure we don't overdo the warm up to avoid over taxing the body. So 5-10 minutes of a light dynamic warm up, plus 1-3 warm up sets working up to your 1RM. I explain that we are going to keep the reps low, but for the first 2 sets we will do 2-4 reps increasing the weight each time.

If you are going for your 1 rep max for weight, always make sure to have proper form and a spotter to insure safety.

If you are not very confident or don't feel safe doing an actual 1RM test here is a 1 rep max calculator that you can use [ Ссылка ]

Dynamic Warm Up
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Let me know in the comments if you have any questions, and I will get back to you!


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