The Importance of the One-Rep Max in Bodybuilding

"MAX" MUSCLE
Performing a regular one-rep max test is like flossing - it's something we know we should do, but never quite get around to. I use the same excuses you do: "I'll just stick to my regular workout," or "I'm not a competitive weightlifter, why would I worry about a one-rep max?" But going into a workout without your one-rep max is like going to defuse a bomb without your wire clippers. It just won't work.

"A load of 60-75%" of your one-rep max (1RM) "is required to induce strength gain and muscle" growth, say Doctors Stephen Glass and Douglas Stanton of Human Performance Laboratories, who recently conducted a study on how people select their training loads. In the study, when subjects were asked to choose a weight without knowing their one-rep max, they all "selected intensities below 60% of their 1RM." We do this too, which means we're not getting the most out of our workouts.
To be your best, you can't guess. You have to know your one-rep max to know how much you should be lifting during your regular workouts. Test your one-rep max, then lift 60-75% of it during your routine exercises, and you're sure to succeed. Here's how to do it like the pros.

1)REST IS BEST: Don't train for at least 36 hours before performing 1RM tests, and do the tests before training any other muscles.

2)GET FRIENDLY: Find a friend to spot you. Don't ever try to get a 1RM without a trustworthy spotter.

3)WARM UP: Select a weight you know you can handle easily, and perform two sets of 5 to 10 reps with it - you don't want to wear yourself out with too many reps. Rest for 2 minutes.

4)TEST THE WATERS: Increase the weight to allow for about 3 reps. If you get more than 3 reps, rest another 2 minutes, increase the weight, and go for three reps again. If you achieve your 3 reps, rest 3 minutes, and go to the next step. If you get less than three reps, rest 3 minutes, then go to the next step.

5)GO FOR IT: When you're fully rested from your 3-rep set, increase the weight by about 10% and try for one rep. If you get more than one, rest another 3 minutes, increase the weight, then try again. If you can't lift the weight, rest 3 minutes, decrease the weight, and try for one rep. When you get to a weight that allows only one rep, you've found your one rep max. Repeat this process for all the major exercises you use. Write your 1RMs down, and use 60-75% of them to get the most from you workouts.