Elite Physique The New Science of Building a Better Body

20 Elite Physique
First, some of the programs in this book use percentages of your 1RM to determine
how much load you should put on the bar in each workout. Therefore, you’ll
need to know your 1RM to get those training loads dialed in correctly. Second, it’s
helpful to calculate 1RM because it’s not easy to determine whether your maximal
strength is increasing when you’re using submaximal loads, which you’ll be
using for virtually every workout. Last month you were using 60-pound (27 kg)
dumbbells for 8 reps; this month you’re lifting 50-pound (22 kg) dumbbells for
13 reps. Did you get stronger? You won’t know unless you have a good formula.
The most precise way to determine maximal strength is with a 1RM test, which
you would rate as 10 on the Borg CR10 scale for a single repetition. A 1RM test,
however, can be risky, time consuming, and exhausting. There are simpler, faster,
and easier ways to determine your 1RM without overly taxing your mettle and
joint integrity, as we cover shortly. For now, just know that a 1RM test is usually
unnecessary. But if you decide to use it, stick with exercises that require little
skill, such as a pin press, one-arm row, or lat pull-down. Avoid 1RM testing for
complex lifts such as Olympic lifts, or exercises that put a lot of strain on the
spine, such as a squat, deadlift, and standing overhead press, unless you’re an
advanced athlete who has been attempting maximal lifts for many years.
Table 1.1 represents the minimum number of steps before performing a maximal
strength test. Perform at least three warm-up sets of two reps (3 × 2) with
progressively heavier loads that correspond with the proper RPE. If you feel you
need additional warm-up sets, perform as many as necessary. Your RPEs can vary
slightly from what was just covered. What is important is that your RPE progressively
increases and ends around 8 with your last warm-up set. If additional
maximal-load attempts are necessary, rest at least 5 minutes in between. Never
compromise your form in order to lift a heavier load, and avoid psychological
stimulation. The recommended steps are as follows:
• Set 1: The first set should be with a load you rate as moderate, or an RPE of
4 or 5 on the Borg CR10 scale, followed by 1 minute of rest.
• Set 2: The second set should be rated 6 or 7, followed by 3 minutes of rest.
• Set 3: The third set should be approximately an 8, followed by 5 minutes
of rest.
• Set 4: This is the maximal-load attempt.
Now let’s cover three different ways to determine your 1RM without the risk
of performing an actual 1RM attempt.
TABLE 1.1 Steps for Testing Maximal Strength
Set Reps RPE Rest
Set 1: warm-up 2 4 or 5 1 min
Set 2: warm-up 2 6 or 7 3 min
Set 3: warm-up 2 8 5 min
Set 4: maximal attempt X 10 5 min (if necessary)