How to perform a repetition maximum test

When should you test your one repetittion maximum?

1. at the start of any new program
2. at the start of a new phase
3. about every three weeks

How do I take repetition maximum test?

You can read all the details on our website, but here's the short version:

1. The first step in testing for the RMX is to complete a general warm up of at least 6 minutes at 60-70% heartrate. Then use a weight that you KNOW is light enough to perform 10-12 repetitions of the exercise easily (remember to focus on good form). Making the weight too light is better than too heavy.
2. Perform 12 repetitions of the exercise.
3. Rest for 2 minutes.
4. Increase the weight (by between 2-20%), using more if the last set was too easy or less if it was too difficult.
5. Using this weight perform 6 repetitions of the exercise.
6. Rest for two minutes.
7. Increase the weight again using the rule in #4.
8. Rest for three minutes.
9. Using this weight perform 5 repetitions. This should be your maximum weight load for five reps. Use the previous set of 6 as a gauge for the final set. You can see, sets with increasing weight and decreasing repetitions are performed as a warm up until a set is reache with a weight load that you can handle for 5 reps. This weight will be recorded as your RMX for that exercise. If you want to test for a 1RMX, additional sets would be added after set 4 increasing as suggested in #4.