Some of my clients have been asking me, how they can do a self test about how heavy they could do a specific lift without compromising their selves or feeling the struggling of a laboratory test, a direct test or a coach test.
These(sweep the images) are some theoretically test that could help some of u on a beginner stage of lifting, here u could do some basic assessment. I suggest to adjust the load depending of ur experience and expectations, if u can perform easily more than 15 reps then reset and reload a bit heavier, if u can perform below 5 reps but affecting technique u better reset and reload lighter(quality rather than quantity). Ideally between 5 to 10 reps with perfect form and feeling the challenge, then u can use one of those equations to get ur "theoretic 1RM or maximum weight for 1 repetition".
REMEMBER TO WARM UP AND TO DO GOOD MOBILIZATION EXERCISES BEFORE TESTING.
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