How To Test Your One-Rep Max | Ph3: Layne Norton's Power and Hypertrophy Trainer

Whether you're a powerlifter, a bodybuilder, or just someone looking to do your best work in the weight room, this is the lowdown on one-rep max testing:

What Your 1$M Means For You
In the simplest terms, your one-rep max is the amount of weight you can lift for one rep on any given lift. Many people think this information is only useful for powerlifters, and while it's definitely important for them, it's still useful to know your ultimate strength as a bodybuilder.

Why? The one-rep max is important to know not only because is it the ultimate measurement of your strength, but because it can help you optimally build out your training block. Once you know your one-rep max, you can then set accurate percentages for different goals, such as hypertrophy-specific work, strength-specific work, and power-specific work.

For example, if I do some hypertrophy-focused lifting, staying at about 3 sets of 10 reps, I know I should be training at around 75 percent of my one-rep max. This will allow me to complete the reps and sets and set up an appropriate amount of specific weight for that exercise. If I didn't know my one-rep max, I would have to go by feel. I might set the weight too high and fail to hit the appropriate rep range, or too low to get the training effect I'm seeking. By knowing your one-rep max, you can objectively set up your training program.

Don't get me wrong: Training by feel can be effective, particularly for beginning lifters. But it also leaves plenty of room for error. And the more advanced you get, the more important it is to dial in your percentages to keep growing.

How to Test Your 1RM
I have two protocols for testing a one-rep max. One is for people who don't have much experience testing their max, and the other is for those who have extensive testing experience. If you haven't tested yourself many times before, here's how to determine your max before starting the PH3 13-week trainer.

Start by using this one-rep max calculator for whatever exercise you want to know. Take a weight and a number of reps you know you can do with good form—seriously, no chest-puffing phony numbers here! For example, if your best-ever rep-out set on the bench press is 200 for 8 reps, plug that in. That will give you your estimated one-rep max and all the accompanying percentages. The fewer reps, the more accurate it will be. So 5 reps at 215 is more accurate than 8 at 200.

Once you know your max, take note of 90 percent of your estimated one-rep max. This is the amount you'll to use to test. Using the 90 percent number for your max will give you a much more accurate representation than if you use the 100 percent number.

Before you start stacking plates, perform a thorough dynamic warm-up. I suggest you utilize the warm-up below. It was developed by Dr. Rori Alter, a licensed physical therapist and nationally-ranked power lifter. Once you've completed the dynamic warm-up, do as many warm-up sets as you need—without going to failure or wearing yourself out—and lift that 90 percent weight for as many reps as you can. Next, take that number of reps, plug it into the calculator below, and refigure your one-rep max. That's the max you'll use to build out your first week's programming on PH3.

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| Layne Norton's Recommended Supplements |
- Advanced Stimulant Free Pre Workout Formula*
- Designed to Support the Increase of Lean Body Mass and Support Recovery*

- 24 Grams Of Protein Per Serving
- A Pure Highly Anabolic Protein To Support Muscle Growth And Recovery*

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[donnielemmons]

2:55
6 Warmup Sets
1: 30%-8reps
2: 40%-6reps
3: 50%-4reps
4: 60%-2reps
5: 70%-1rep
6: 80%-1rep
1st Attempt: 90-94%
2nd Attempt: 96-100%
3rd Attempt: 100-104%

[aydnedits]

did my first 1rm test. the site estimated it would be 213 and i ended up hitting 240 on my third attempt. this video actually helped a lot for the warm up!

[tonyelcurry]

starting to like this Channel more cuz of this Guy !!

[DanRichter]

Benched 225 x 10. 1RM calculated to be 300lbs. Nice! Decided to give it a try. Got to 255 and found the bar glued to my chest. Good thing I didn't take his advice at 2:10

[Iamharvey]

It’s an old video but I will give some input, I’m a licensed trainer and competes in powerlifting, I think this is a smart approach becoz 90% of 1rm is manageable when u have a shit day, not as rough on cns which makes it easier to calculate 1rm as long as u don’t feel completely shit

[smokie]

i been testing my 1 RM evrytime i step into the gym 6 yimes a week sometimes 7

[louisscorer]

So do you max out 90% after the barbell warm ups and before you start testing

[Robot_]

What if I don't have any friends to spot and am too scared to ask a stranger in the gym?

[milomilo]

Lets say i haven’t tested it in a while & i know my old max from high school was 180. Assuming I got stronger from back then should i estimate it by 20 pounds and go off 207? or start at 180 again?

[InfinitePCGaming]

Good to see this isn't behind a pay wall

[tony_estrella]

Which formula does the one rep max calculator uses?

[sarah_berlowicz]

I'm testing my one rep max in deadlift tomorrow. What and how much do you recommend eating today and tomorrow? I last tested in January (85kg) I'm hoping for, 90-100 kg tomorrow.

[berzo]

that hat should've said good morning

[mstang]

Should you test DL, Squats and Bench on separate days?

[clintmagican]

w8 so i go back and put the numbers again based on how many times i have lifted my theoretical one rep max. and this should give me my reall one rep max then why should i go back and left again?

[jollygoodgordon]

*i just don’t seem to be able to get it. I read about 1rm in my own language which I’m fluent in, didn’t get it so I went on YouTube looking a English video about it. Still don’t get it.*

[dushyantlakhanpal]

Guys, I'm a beginner and still learning how to gym. I want to gain muscle mass. Should I follow this method as in the video? or can you recommend me another workout plan?

[sunnytian]

what should i do days prior to testing 1rm

[MegaCyCki]

Can i check all big 3 OneRm in one session? what do you guyz thing asking for too much?

[rajivsingh]

hi layne with this testing if its okay to ask has it also been scientifically proven this method will work for intermidiate lifters or safe from preventions and not too big jump for any prgoramme