The time has come! You’re ready to get back into the gym and fine-tune your program. Whether it was an access issue, an injury, or you simply slacked off, you need to re-establish your baseline strength to make SMART goals. Before you decide to crush your entire body with One-Rep-Max (1RM) strength testing that keeps you out of the gym for a few days and struggling to get out of bed, let’s consider the alternative options you have! In this video, you’ll learn how to perform a safe & smart alternative to 1 rep max (1RM) strength testing to get you back on track working towards your fitness gains!
When you hear the words one rep max strength testing, max effort, max weight, there is something about it that is so intriguing. It grabs your attention, it grabs the attention of others, and it brings out the competitiveness in you. However, with that being said, we need to discuss who should and who shouldn’t perform one rep max strength testing. Before deciding who should and who shouldn’t perform one rep max strength testing, let’s review the purpose behind this test.
You can learn more about who should and who shouldn’t perform 1RM strength testing in our article, “How To Perform Rep Max Strength Testing” by clicking here - www.theprehabguys.com/how-to-perform-rep-max-strength-testing/
1RM strength testing is rooted in periodized exercise prescription and resistance training. Periodization is pre-planned, systematic variations in training specificity, intensity, and volume organized in periods or cycles with an overall program. The first and most essential component of a periodized exercise program is a needs analysis. Ask yourself this, if you don’t have to perform a max effort heavy lift, then 1RM strength testing may not be for you. As clinicians, we are constantly weighing the benefits vs. the risks when it comes to decision making and exercise prescription. There is more risk with 1RM strength testing compared to alternative rep max strength testing. [P]Rehab is about making smart training decisions and understanding what your body needs to be exposed to. If you’re not required to perform a 1RM effort in the future, why bother exposing your body to that and assuming the risks that come with it?
That is where a potentially safer and smarter alternative to 1 Rep Max (1RM) strength testing comes into play! There are indirect methods for calculating your 1RM with any exercise, and honestly, this method tends to be more feasible for a lot of exercises. Your traditional weightlifting exercises with a barbell are easier to do 1RM strength testing with, but you need a safe set up and would benefit from having a partner there with you. Whereas with indirect methods, like the 10 Rep Max (10RM) Method, you don’t need a partner and you can use this method with almost any exercise you can imagine!
Outlined in this video is the 10 Rep Max (10RM) method to estimate your 1RM. Mike performs the 10RM test with the back squat as Craig cheers him on and describes the testing procedure. To get a full breakdown of the test, head over to the article we mentioned earlier.
More importantly, if you are ready to perform strength testing with your back squat and you want to take your back squat performance to the next level, check out our Master The Back Squat [P]Rehab Program! The Master The Back Squat [P]Rehab Program is designed to improve your barbell back squat performance! This is a great program for the average gym-goer and fitness enthusiast who is looking for a simple, easy to follow resource to enhance their back squat capacity. We have coupled barbell back squat programming with what we believe to be the most optimal full-body accessory strength and stability exercises, which can help to identify and improve any weak links in your body that could hinder your back squat performance! theprehabguys.com/program-mas...
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References
(1) Baechle, T. R., & Earle, R. W. (2008). Essentials of strength training and conditioning. 3rd ed. Champaign, IL: Human Kinetics.