The 1 rep max

[Sportsmedjosh]

A while ago we were discussing the 1 rep max test in regards to the standard flat bench press. It got me thinking and I just wanted to share my feelings about all types one rep max testing and why I find it a technique that should be avoided. First I think that the protocol requires perfect form. If you do not have correct posture while executing the movements associated with the exercise you are move likely to damage the joints involved with a high amount of weight. Another factor that might be of concern for individuals who have the correct form would be gauging the right amount of weight the first time; the protocol is called the 1 rep max test not the 1.5 to 2.5 max test. Trying to lift more weight that you are capable the first time, will utilize energy that is stored within the muscle which means when you try it again you will not have the same amount making it not a proficient test. Doing not enough weight will not be as drastic but still have implications. Lastly if you do get the proper form, correct weight the first time, and manage to escape injury you will be given a number, the amount of weight that you were able to lift. I as well as a majority of you probably have heard individuals at the local gym stand around asking each other how much they can bench, but what does it mean. To me I find this a very ineffective way to compare strength and power. My reasoning is because each person has a different body structure if a 120 pound female is able to do a 1 rep max bench press of 90 pounds and a 170 pound man is able to complete a 1 rep max bench press of 110 pound. This would indicate that the male would be stronger because of the absolute value of the 1 rep max bench press. What we need to start doing if you choose to do these type of test is to get relevant numbers. What I mean by this is we need to find out how much weight a person is able to lift given their bodyweight in kilograms or pounds. This will make it easier to compare strength.

I really want to hear what other have to think about these 1 rep max test and who goes by the absolute way or testing and the relevant way of testing.