GUIDE深度 · Deep dive
How to Test 1RM Safely
A true 1RM test is optional. If you test, warm up, ramp gradually with small jumps, and use a spotter or safety rack. Do not test with pain, injury, poor sleep or no experience.
Warm up 5-10 minutes with 2-3 ramp-up sets.
Add 2.5-5 kg (or 5-10 lb) near the limit.
Use a rack/spotter on failure; do not grind unsafe reps.
Pain, injury or dizziness.
No spotter or safety rack.
Before competition or on a high-fatigue day.
FAQ
How often to test?
Every 8-12 weeks is enough; use estimates otherwise.
How to train after testing?
Reduce volume that day and recover for 24-48 hours.