 Ladies and gentlemen silent Mike back with another video today We're going to talk about when to test your one rep max how to test your one rep max How often and maybe what stages of training but before we dive in it's going to help me a lot I really appreciate it if you gave this thing a thumbs up comment below what Questions you got for upcoming videos be sure to subscribe and check out 50% facts my new podcast come on every Wednesday Spotify itunes all that all your support is much appreciated. Let's dive in So I think the question we often get is how do I test my one rep max and maybe how often do I test my one rep max? So first we'll dive into how often and how often really depends on Your goals overall and then how long you've been training is the biggest thing There's potential Let me know Type of Rusky if you're into it There's potential for a true beginner program by Kaizen training That's me bark Juan Omar esoph and our philosophy is on how you can get strong if you've never trained a day in your life Or if you've taken a long break like a year two years decade before you want to get back in and how to get into that But basically when you're a true beginner First couple weeks months, etc. You can PR very very often I don't necessarily suggest testing your one rep max because there's almost no point But hitting a rep PR of some nature threes fives maybe even tens depending on the lift depending on the individual depending on the goals is very common if not The norm to hit new weights heavier loads weekly if not bi-weekly I don't know bi-weekly conversation here Side note. I think it can mean twice a week and it can also mean every other week. Correct me if I'm wrong If you've been training maybe a year or two years Depending on the individual again because genetics how serious you take it your body weight your size and how good you are All kind of depend on it But you can maybe PR every month or every other month so four to maybe even six to eight weeks Is more common the later you get in your training. I've been training for ten years Pretty seriously the less likely you are to PR and if you do PR, it's not going to be the one rep max It's going to be some kind of variation or some kind of rep volume something like that You have to change your goals set your sights elsewhere But the later you get how often should you test? You know that the highest level powerlifter may compete two to three times a year is often what I suggest or somewhere even in the intermediate stage Because if you're competing too often, you're always Prepping you're always tapering and you're not handling the volume or the variations that maybe you should to get better And it may hold back some of your progress so the later you get two to three times a year maybe go for the big PRs and then Again the beginners weekly How do we actually test it? Now that depends obviously again on if it's a one rep max or something different But the basics are warm-up like normal kind of general warm-up I suggest, you know an assault bike a bicycle walk something of that nature Five to maybe even 20 minutes every single training session Then you're going to get into a little bit more specific warm-up So if you're doing lower body try to find yourself a routine that you enjoy or that fixes the needs That's you need for that day that hits the needs that you Are necessary to be in optimal positions and feel good for training I do lunges on my lower body day just body weight a bunch of reps. Some people do some band work some people Squat the barbell good morning the barbell stiff leg the barbell things of that nature Slightly more specific to the movement you're doing and then it's time to warm up the movement itself in terms of jumps It's going to obviously depend on how strong you are or what near your one rep max is Hopefully if you're following a good training program or have a really good coach You have an idea of where your one rep max might be that day or you will as you're warming up You just generally have a zone of maybe five percent of what you might hit that day If you are testing Because if you have no clue Then it's probably because you're not following a program and you you have no idea of your three reps or your five reps Or what's a general heavy single for you? Generally speaking taking ten to maybe fifteen percent jumps all the way up to maybe 80% or so is what I recommend and you're going to do maybe sets of five or three Normally I take the barbell for ten and maybe a plate for myself for about ten get enough blood flowing And then I'm switching to threes and fives enough to get warm but not be fatigued for the top work Hopefully you're training enough volume in general that doesn't exhaust you from there eighty percent eighty five percent I'm going to take about five percent jumps and switch to singles around eighty percent So a single around eighty percent a single around eighty five a single around ninety See how that feels another single around maybe ninety four to ninety seven percent, and then I'm going for the big bucks I'm taking another single anywhere from that ninety nine percent to maybe a hundred and four hundred and five Again depends on your judgment of that day how you feel that day how you're recovered and how you're actually moving Something you know that's very common now is singles or a hard hard heavy top sets during your regular training again Those are typically RPE based or percentage based kind of get you used to doing the movement That's for a little bit more of an intermediate or late intermediate lifter The most specific we can be right is doing singles at a heavy competition load Which is a great practice if your form is good, and that's something that I do recommend Doing that basing it under fatigue in a non Tapered situation is going to feel different and look different than it might on a test day the test day Hopefully if you have it set up again with a coach in a program You're going to be fully peaked and prepped for a new one rep max Fitness is going to be at an all-time high Well fatigue is at a moderate stage rather than switched sometimes during the middle of a training session or sorry training block You may have high fatigue and your fitness may also be high or medium But you won't be at your absolute best Possible fitness to represent that one rep max if that makes sense Hopefully that guys helps you out a little bit test your one rep max again Let me know below if you're interested in maybe an absolute beginner program or if you've taken a long hiatus from the gym Something to get you back involved. I'm silent Mike Instagram Twitter everywhere else I appreciate you guys catch the next one new videos Monday Wednesday and Saturday