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View Full Version : How and When to Test 1 Rep Max?


Michael Herring
12-26-2013, 04:28 PM
Since most programs are based on a percentage of your 1RM I wanted to get some feedback on how often one should test their one rep max lifts. Not just for snatch and c&j but front squat and back squat too.

Also, what's the best way to go about testing? Just show up and lift or should there be more strategy?

Thanks.

Blake Barnes
12-27-2013, 03:07 PM
There are different ways to go about testing all your lifts. Usually you want to do it at the end of a program/cycle. You can have a test week where you test all your lifts within one training week (i.e. Monday - BS, Thursday - Snatch/C&J, Saturday - FS). There have also been instances where people have tested Snatch/C&J/BS or FS in the same training session.

For a beginner, I feel like they should go through a beginner program that focuses more on technique and posture to get the body moving correctly. Then, to finish up that program, they can go for a 1 rep max to set them up for a more advanced program that works off of percentages. But during that beginner program, I think they should work off of how they feel rather than percentages.

As for the day of testing, there's not really any "strategy." Just go into the training session as if it's any other day and lift heavy.

Michael Herring
12-28-2013, 07:04 PM
Thanks for the input, Blake.