It is not necessary for every weight trainee to perform muscle testing. If you weight-train for the purposes of improving your body image or for general fitness, there really is no reason for you to partake in muscle testing. However, if you have more aggressive fitness goals related to strength or muscle mass increases for competition or sports, you will benefit from performing muscle testing.
Types of Exercises
It is appropriate and practical to only perform muscle testing on exercises that involve more than one major muscle group. Exercises such as back squats, front squats, power cleans, snatches, overhead presses, deadlifts and bench presses can all be maximally tested. Exercises that involve only smaller muscle groups can sometimes be maximally tested, but it is usually not practical to do so. Examples of these exercises include biceps curls, triceps kickbacks and leg extensions.
Significance
The prescribed loads for weight-training programs are often based off of a percentage of a "repetition maximum," or RM. A one repetition maximum, or 1RM, is the amount of weight you can lift for one repetition, while a 5RM is the amount of weight you can lift for five repetitions. Most commonly your 1RM is used as a starting point to determine how much weight you should use. A common recommendation in training programs is to lift 80 percent of your 1RM for five sets of five repetitions per set. If you do not obtain an accurate 1RM, you won't achieve the gains the program is designed for since different relative loads can lead to different neuromuscular adaptations, according to Thomas Baechle, Ph.D.
Warning
Testing for maximum strength in any lift can be dangerous without ensuring that you are trained enough to complete an RM test. RM tests put a lot of stress on you, so if your technique is not perfect with a sub-maximal weight, do not attempt to perform an RM test, since any imperfections in technique will be magnified as the weights increase, leaving you more vulnerable to injury.
Considerations
Make sure the RM test equipment is sturdy and adjusted properly for you. Also make sure the weight is loaded properly on the barbell. No distractions that could cause you to lose your focus during the testing should be present. A competent spotter that gives you a feeling of safety in case you don't successfully complete the lift is a must, because you are unlikely to exhibit full effort if you are worried about your safety.
Method
In 2002, the "Journal of Strength and Conditioning Research" published a safe and effective testing protocol. Warm-up by jogging or biking for several minutes before beginning the test.
Perform 10 repetitions at 50 percent of your predicted 1RM weight, five repetitions at 70 percent, three repetitions at 80 percent and one repetition at 90 percent. Then conduct up to three single repetition sets to determine your actual 1RM, adjusting the weight accordingly between attempts. Allow yourself three minutes between warm-up sets, and five minutes between 1RM attempts.
References
- "Essentials of Strength Training and Conditioning"; Thomas Baechle, Ph.D.; 2008
- "Journal of Strength and Conditioning Research"; Effects of increased eccentric loading on bench press 1RM; Brandon Doan; 2002
Member Comments