Elite Physique The New Science of Building a Better Body

22 Elite Physique
8 to 12 Repetition Maximum (8RM-12RM) Test
The submaximal 8RM-12RM test is a clinically sound way to estimate your 1RM,
but it has shortcomings. For one, the further you get from a true 1RM, the less
accurate the estimation will be (Macht et al. 2016). As soon as you perform six
repetitions, other qualities beyond maximal strength are required to complete the
set. I prefer a 2RM or 3RM test since it’s the most accurate estimation without
all the challenges associated with a true 1RM test. Nevertheless, if you’re trying
to avoid very heavy loads, the 8RM to 12RM test will sufficiently estimate if your
maximal strength is increasing. Let math spare your joints.
Once again, you’ll start with the same three warm-up sets in table 1.1. The good
news is that it’s usually much easier to guess what load you can lift no more than
8 to 12 times. I’ve found that by aiming for your 10RM you’ll have a good chance
of falling within the 8- to 12-repetition range on the first attempt. If you miss it,
however, adjust the load accordingly, rest 5 minutes, and repeat the test. Once
you find the right load, plug it into the following equation:
(Load × Reps × 0.03) + Load = 1RM
Let’s say you tested the dumbbell press using 70-pound (32 kg) dumbbells.
You performed 9 repetitions but failed to complete the 10th repetition. Or you
rated the 9th repetition as a 10 on the RPE scale and stopped before attempting
the 10th rep. In either case, 9 repetitions was your maximum, so the calculation
will look like this:
(70 × 9 × 0.03) + 70 = 1RM
19 + 70 = 89 pounds
The calculation estimates that you can do one repetition of the overhead press
with 89-pound ( 40 kg) dumbbells. Keep in mind that calculations from an 8RM
to 12RM test can underestimate your true 1RM. But that’s fine, as long as you
use this same test to assess progress in the future.
In summary, the way you determine your 1RM is up to you. Now, let’s move on
to recommended exercises to test your maximal strength.
Functional Strength Standards
The purpose of the functional strength standards is to determine how closely
your maximal strength is to recommended values. As mentioned earlier, there
is no evidence-based way to determine how strong a person should be for basic
lifts in the gym such as a squat or deadlift. Therefore, the following strength
recommendations, devised by Dr. John Rusin and me, are based on anecdotal
evidence, as well as consultations with elite strength coaches from around the
world. Importantly, none of these functional strength standards should be viewed
as “pass” or “fail”; instead, they are general guidelines that might improve your
performance in your favorite sport. Importantly, the following guidelines apply
specifically to males.
So how much maximal strength is enough? There’s no answer that fits all athletes
or all populations. For example, a competitive powerlifter should be able
to squat much heavier loads than a long-distance swimmer. And a soccer player
doesn’t need to be able to do as many pull-ups as a professional rock climber.