| 1 Repetition Max Testing |
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Warm up using light aerobic training and stretching |
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2. Choose a weight you can do 5-10 reps with |
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3. Rest for 1 minute |
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| 4. Add 5-10% for upper body and 10-20% for Lower body |
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Attempt 3-5 repetitions |
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5. Rest 2 minutes |
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| 6. Add previous percentages mebtuibeed |
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Attempt 2-3 repetitions |
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7. Rest 2-4 minutes |
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| 8. Repeate percentage increase |
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Attempt 1 repetition |
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9. If successrul, rest 2-4 minutes and go back to step 8 |
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| If Unsuccessful, decrease load by 5% for upper and 10% for lower body |
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10. Repeat 1 rep attempt |
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If unsuccessful, continue procedure until successful |
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