Best way to find your 1RM?

[Link]

I know theres ways on the net to find out without actually doing it. But I would like to know. Im thinking do my warm up of 12 reps, then keep pyramiding upwards until I can do anymore? Do two reps then add weight if I can do two easily?

[AlbertaBeef]

One way is to add 10 lbs per repitition to weight. So if you bench 315 to failure of 8 reps your 1RM would be 315 + (8 X 10) = 395 lbs max.

[Gib]

Go with a spotter, or in a rack.

Do a good warm up set, then bump the weight up to your 8 RM. BUT only do say 3-5 reps of it. Then take a brief rest, and up the weight to your 5 RM, do 3-4 reps only. then bump the weight. As you get heavier extend the rest period as you are trying to test yoru strength, not get a pump.

This build-up gets the central nervous system ready to move heavy weights without really taxing the musces too much, so you can get a good idea of your 1RM, and you wont be testing that limit with jelloy muscles from doing a huge superset.

[Link]

Alright thanks guys, I wasnt 100% sure if I should go that way.

Gib, would a 2 minute rest between sets be fine or should I wait longer?

[Gib]

as you get heavier and heavier the rest should be longer. Everyone is different, but if i recall correcetly, the real strength athletes will rest as long as 5 minutes between sets. You want your muscles totally recovered and IIRC (again) 5 minutes should give everything all the time they are going to need.

[Gib]

Ok sorry, re-reading that i sound like im rambling.

Short answer: Rest until your muscles are fully recovered. For most this is 3-5 minutes, but 2 minutes is fine at the lighter weights

[Link]

Alright thanks, and happy new year bro