« The correct way to focus in your strength training | Main | Secrets of correct head alignment for greater power, stronger muscles, and less risk of injury »
August 15, 2005
What is the best way to test your bench press max?
Question: My training partner tells me that I am wasting my time testing my bench max. He showed me a chart that is supposed to calculate it based on an all out multiple rep set. I do not believe him. Who is right?
Your training partner is right about one thing. Unless you compete in powerlifting meets, there is no convincing reason for you to do max attempts. As for the chart, it is a waste of trees. The ratio between an iron athlete’s 1RM and, say, 10RM depends on the predominant fiber type, the nervous system organization, recent training, and a host of other factors. In other words, everyone is different.
Both you and your buddy might be able to bench 225x10RM, yet you could put up 300x1RM while he might stall at 275x1RM.
Do not give up hope; you might be able to figure out your own PR formula by studying your training log, something powerlifters swear by. A lifter might notice that whenever he can deadlift a certain poundage for three gut busting reps he is good for a max single with fifty pounds more a week later. Needless to say, it will take you months of training and observation to nail down your reps to max ratio. And it is likely to change over time.
For more information on this and related strength topics order Pavel’s Beyond Bodybuilding today
Posted by james at August 15, 2005 6:27 AM