--- id: testing_protocols name: Testing Protocols aliases: [1RM test, one rep max, rep max testing, training max, TM, estimated 1RM, strength testing, max testing] category: principle applies_to: [all_systems] related: [progressive_overload, rpe_rir, periodization, deload] sources: - title: "Essentials of Strength Training and Conditioning (4th Edition)" author: "Haff, G. G., Triplett, N. T. (Eds.), National Strength and Conditioning Association" year: 2016 publisher: "Human Kinetics" credibility: expert_consensus - title: "Validity of predictive equations for estimating 1RM in trained and untrained subjects" author: "LeSuer, D. A., McCormick, J. H., Mayhew, J. L., Wasserstein, R. L., Arnold, M. D." year: 1997 journal: "Journal of Strength and Conditioning Research" volume: 11 issue: 4 pages: "211-213" credibility: rct - title: "5/3/1: The Simplest and Most Effective Training System for Raw Strength" author: "Wendler, Jim" year: 2011 publisher: "Jim Wendler LLC" credibility: practitioner - title: "Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry" author: "Brzycki, Matt" year: 1993 journal: "Journal of Strength and Conditioning Research" volume: 7 issue: 1 pages: "39-42" credibility: practitioner - title: "Autoregulatory Progressive Resistance Exercise: A review" author: "Mann, J. B., Thyfault, J. P., Ivey, P. A., Sayers, S. P." year: 2010 journal: "Journal of Strength and Conditioning Research" volume: 24 issue: 6 pages: "1588-1596" doi: "10.1519/JSC.0b013e3181afe658" credibility: expert_consensus --- # Testing Protocols Most training programs prescribe intensity as a percentage of a reference number — either a true 1RM (one-repetition maximum) or a training max. Knowing how to establish, estimate, and re-test these numbers is a prerequisite for following any percentage-based program. This entry covers when and how to test, how to estimate without testing, and how to set a training max. --- ## True 1RM Testing A true 1RM test determines the maximum weight you can lift for a single repetition with correct technique. It is the most accurate way to calibrate program intensities, but it carries trade-offs: it requires experience with heavy singles, generates significant fatigue, and carries elevated injury risk for beginners. ### When to Test - **Before starting a percentage-based program** that uses `pct_1rm` intensity (e.g., Texas Method, Catalyst 12-Week). - **At the end of a training block** to measure progress — typically after a deload week, when fatigue is cleared. - **In competition** (powerlifting, Olympic weightlifting, strongman). ### When Not to Test - **Beginners (< 6 months training)**: Technique under maximal load is unreliable. Use estimated 1RM or training max instead. - **Mid-block**: Testing during an accumulation phase wastes a session and produces artificially low numbers due to accumulated fatigue. - **Frequent retesting**: 1RM testing more often than every 8–12 weeks is unnecessary. Strength changes slowly enough that monthly testing produces noise, not signal. ### Protocol (NSCA Standard) The NSCA protocol (Haff & Triplett, 2016) is the gold standard for 1RM testing: 1. **General warm-up**: 5–10 min light cardio. 2. **Specific warm-up ramp**: - 50% estimated 1RM × 8 reps - 70% × 5 reps - 80% × 3 reps - 90% × 1 rep 3. **Testing attempts**: - Attempt 1: 95% estimated 1RM (should feel heavy but confident) - Attempt 2: +2.5–5 kg if Attempt 1 succeeded; repeat previous weight if failed - Attempt 3: +2.5 kg if Attempt 2 succeeded; stop if failed - Maximum 3–5 attempts. Rest 3–5 minutes between attempts. 4. **Record the highest successful single** as the 1RM. **Critical rules**: - The rep must meet the movement standard: full depth on squats, pause on bench (if testing for powerlifting), full lockout on deadlifts. - If form breaks down significantly, the attempt does not count even if completed. - Always use a spotter for squat and bench press; use safety bars or pins if training alone. --- ## Estimated 1RM (Rep-Max Formulas) When a true 1RM test is impractical, you can estimate it from a submaximal set. Several formulas exist; the two most widely used: ### Epley Formula ``` Estimated 1RM = weight × (1 + reps / 30) ``` ### Brzycki Formula ``` Estimated 1RM = weight × (36 / (37 − reps)) ``` Both formulas are most accurate in the 3–10 rep range (LeSuer et al. 1997). Above 10 reps, they increasingly overestimate; below 3, they approach the true 1RM anyway. ### Example You bench press 80 kg for 6 reps: - Epley: 80 × (1 + 6/30) = 80 × 1.2 = **96 kg** - Brzycki: 80 × (36 / 31) = 80 × 1.161 = **93 kg** The true value is likely between the two estimates. For programming purposes, use the **lower estimate** — an underestimated 1RM produces slightly lighter working weights, which is safer than the reverse. ### When to Use Estimates - **Beginners**: Always. Run a "top set" at RPE 8–9 for 3–5 reps and plug into the formula. - **Program start**: Many programs don't require a true 1RM — an estimate from a 3–5RM test is sufficient. - **Progress tracking**: Re-estimate every 4–6 weeks using a heavy set within normal training. No separate test session needed. --- ## Training Max (TM) The training max is a deliberately conservative number used to calculate working weights. It ensures that prescribed percentages remain submaximal even on bad days, preserving technique quality and sustainable progression. ### What It Is A training max is typically set at **85–90% of the true or estimated 1RM**. Wendler (2011) popularized this concept in the 5/3/1 program, recommending 90% for experienced lifters and 85% for beginners or when starting a new cycle. ``` Training Max = Estimated 1RM × 0.85 (conservative) or × 0.90 (standard) ``` ### Why It Exists - **Accounts for daily variation**: Strength fluctuates ±5% based on sleep, stress, nutrition, and accumulated fatigue. A TM at 90% ensures that even a "bad day" 1RM is above the TM. - **Preserves rep quality**: Working sets calculated from a TM are executable with good form for the prescribed reps. Sets calculated from a true 1RM often require grinding reps that degrade technique. - **Enables long-term progression**: Programs like 5/3/1 add 2.5–5 kg to the TM per cycle. Starting at 90% gives 6–12 months of progression before the TM approaches the true 1RM. ### Example | True 1RM | TM (90%) | Week 1 working weight (5/3/1: 65% TM) | Effective % of true 1RM | |----------|----------|----------------------------------------|------------------------| | 140 kg | 126 kg | 82 kg | 59% | | 140 kg | 119 kg (85%) | 77 kg | 55% | The gap between TM-based percentages and true 1RM percentages is the built-in safety margin. ### Programs That Use TM | Intensity notation | Meaning | Example programs | |-------------------|---------|-----------------| | `pct_tm` | Percentage of training max | 5/3/1, 5/3/1 BBB | | `pct_1rm` | Percentage of true 1RM | Texas Method, most Olympic programs | | `rpe` | Autoregulated, no fixed % | RP Hypertrophy, GZCLP (tier system) | --- ## Re-Testing and TM Updates ### When to Re-Test | Scenario | Action | |----------|--------| | End of a 4-week 5/3/1 cycle | Add 2.5 kg (upper) or 5 kg (lower) to TM. No re-test needed. | | End of a 12-week block | Optional 1RM test after deload week | | Program switch | Estimate from a recent heavy set; start the new program conservatively | | Return from injury or layoff | Re-test from scratch; do not use old numbers | | Stall (2+ cycles without AMRAP improvement) | Reset TM to 85–90% of current estimated 1RM | ### How to Re-Test Without a Max-Out Session Many programs build testing into normal training: - **AMRAP sets** (5/3/1, GZCLP): The rep count on the AMRAP set provides an ongoing estimated 1RM. If your AMRAP consistently exceeds the prescribed minimum, your estimated 1RM has increased. No separate test needed. - **RPE-based top sets**: If you hit a prescribed RPE 8 single, that single is approximately your 92% 1RM (see `rpe_rir`). Multiply by 1.08 to estimate current 1RM. - **Rep PR tracking**: If you beat a previous rep record at the same weight, your 1RM has increased even without testing it directly. --- ## Testing for Non-Barbell Systems ### Calisthenics There is no "1RM" for bodyweight exercises. Instead, test: - **Max reps**: Unbroken set to failure (pull-ups, push-ups, dips) - **Max hold time**: Handstand, L-sit, planche (seconds) - **Progression level**: Which variation can be performed for the target rep range (e.g., tuck front lever for 10s but not advanced tuck) Re-test every 4–6 weeks. Progress is expressed as either more reps, longer holds, or advancing to a harder variation. ### CrossFit CrossFit uses benchmark WODs (Fran, Grace, Murph) as testing proxies. Barbell lifts are tested as true 1RMs in strength cycles. Gymnastic movements use max reps or max unbroken sets. ### Strongman Event-specific testing: max deadlift, max log press, max distance carry at fixed weight, fastest time for a medley. These are tested in mock competitions or at the end of training blocks. --- ## Common Mistakes 1. **Testing too often**: Monthly 1RM tests are unnecessary fatigue generators. Every 8–12 weeks is sufficient. 2. **Testing when fatigued**: Always test after a deload or light week. A 1RM test during Week 4 of a volume block will underestimate your true max. 3. **Using true 1RM for programming**: Unless a program explicitly calls for `pct_1rm`, use a training max. Programming off a true 1RM produces overly heavy working sets that degrade form and limit volume. 4. **Skipping warm-up sets**: The ramp protocol is not optional. Cold muscles produce lower maxes and higher injury risk. 5. **Ego-driven attempts**: Stop at 3 attempts if progress has stalled. A 4th or 5th grinding attempt produces excessive fatigue and injury risk for diminishing information. --- ## How Systems Differ - **Powerlifting**: The most formalized testing culture. Competition is itself a 1RM test. Training cycles peak toward a test day with planned deloads. Most programs use either `pct_1rm` or `pct_tm`. - **Bodybuilding**: 1RM testing is uncommon. Progress is tracked through rep PRs, visual progress, and estimated 1RM from working sets. Programs use `rpe` or rep-range targets rather than percentages. - **Olympic Weightlifting**: Regular 1RM testing on snatch and clean & jerk is standard because competition is at 1RM. Daily training often includes heavy singles as autoregulation. Training percentages are based on recent best, updated frequently. - **Calisthenics**: No barbell 1RM. Progress is tracked through rep maxes and progression advancement. See the calisthenics section above. - **CrossFit**: Periodic 1RM testing for benchmark lifts (back squat, deadlift, clean, snatch). WOD benchmarks serve as fitness tests. - **Strongman**: Event-specific testing in mock competitions. Barbell lifts are tested similarly to powerlifting.