exercises for 1RM ?

Hi Phyllis!

You can already determine your 1RM by the traditional moves beforehand + what you already see from the pics in the Blog. As for the rest, all of us will have to wait until SNM has the exercises posted. The exercises I've done are: flat & incline chest press, chest flyes, shoulder press, lateral raises, upright rows, side lying over stability ball tricep extension, overhead extension, skull crushers, close grip press, bicep curls, in & out curls, incline curls, hammer curls, squats, lunges, etc. You get the gist. HTH, Kathy:D
 
I would think you could test now, I have been. I have tried just about every excerise we do know for each body part and determine my 1RM and write it down. I am sure there will be new moves in which I will have to determine the 1RM, but for know I at least have an idea with the exercise moves we do now.

There are also websites that help calculate it for you, since by human nature we tend to lift a little less than we actually could do. Mind over matter though, as Cathe would say! :D

A website that will help you determine:
http://www.bodybuilding.com/fun/1rm.htm
(I got this link from another post provided by SNM)
 
I am not sure I understand how to figure this...say for instance, I do a BB Bicep curl for 10 reps at 30#'s and my one-rep max comes out to 40, does that mean I can only do ONE curl at 40 pounds? Sorry for having a duuuuh moment! I am hoping to figure out my numbers for all moves...TIA for helping me understand.


http://www.PictureTrail.com/gid8692709


Your-Friend-In-Fitness, DebbieH (AKA "Den Mother Debbie") http://www.clicksmilies.com/s0105/aktion/action-smiley-066.gif[/img] If You Get The Choice To Sit It Out Or Dance, I Hope You DANCE!
 
Yes, a 1RM calculator estimates the maximum weight you can lift one time (+ or – 5%) for any exercise. In your example you lifted 30 lbs for 10 reps. As long as you tested correctly and assuming you could not have lifted the weight for another rep, the calculator should be pretty close to estimating the maximum weight you could lift for one time for that exercise.
 
Thanks Chris! I guess I DO understand! :) I didn't actually lift/test it but just used that as an example. Should we be trying to figure out our 1-rep max ahead of time for all exercises? Also, if I could lift that amount for 11 reps, do I just go up in 1-pound increments or try 5#'s. Sorry if I sound dense on all this.


http://www.PictureTrail.com/gid8692709


Your-Friend-In-Fitness, DebbieH (AKA "Den Mother Debbie") http://www.clicksmilies.com/s0105/aktion/action-smiley-066.gif[/img] If You Get The Choice To Sit It Out Or Dance, I Hope You DANCE!
 
Absolutely, it is a very good idea to do a 1RM test prior to the release of STS. This way when STS is released you will be ready. This will also help you select the proper weight for any other workout you may be currently doing. We will have our new software ready one or two months before we release STS so you will actually be able to record your 1RM for all STS exercises online in advance of the STS release.
 
so what's the best way to tackle this?

obviously we need to warm up.... but should we do all exercises in one day? pick one or two or three each day prior to our regular workout? (since i'm assuming we don't want to be tired from a workout already in order to get proper numbers)

how much of a warm up? etc?


-------------
cute work out clothes are good for AT LEAST an additional 10-15 calories burned!
 
Great, thank you so much for taking time for all my questions! I will get busy soon on figuring out my numbers so I am Ready-To-Goooooo!


http://www.PictureTrail.com/gid8692709


Your-Friend-In-Fitness, DebbieH (AKA "Den Mother Debbie") http://www.clicksmilies.com/s0105/aktion/action-smiley-066.gif[/img] If You Get The Choice To Sit It Out Or Dance, I Hope You DANCE!
 
Hi desertbriez! I've been trying to figure this out too!

Its really up to you as to how many exercises you want to tackle in a day. But the idea is not to tire yourself out. Otherwise, you really won't have a good & concise reading of what weights to use. I plan on not working out (except for cardio) for perhaps 3 or more days for my test. So far I've only done my chest. I would suggest to just tackle 2 exercises for each body part. Obviously there are more than 2 exercises per body part but we could try to do the other 2 at either another time of the day or another day completely. Keep going like this until your finished. I realize its a bit daunting at first (isn't it?) but once your finished it'll be worth it. As far as warmups are concerned, we can use Cathe's Gym Styles for upper body & use one of Cathe's lower body warmups for testing legs.

I created a chart for the 3 different Mescocyles & plan on recording all the different weights. This way I'll have a much better idea just how many more dbs and/or plates I'll need to purchase. I want to purchase a weight vest too. HTH, Kathy:D

PS: Nice "seeing" you DebbieH!!!:D
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top