Importance of 1RM Testing

Comparison of traditional and VBT methods for testing

For different fitness needs (such as muscle hypertrophy, muscle strength or muscle endurance), we need to develop different class schedules, movements, weights, sets, and reps.

For novices, it is the honeymoon period when they first start exercising. Based on the body's stimulation and adaptation to weight-bearing training, it is relatively obvious. Even if there is no strict arrangement in the class schedule, you can still see obvious changes in your body and physical fitness.

On the contrary, for those with more experience in fitness, class schedules designed for fitness goals are becoming more and more important. The lack of a comprehensive training plan will not only reduce training efficiency, waste valuable training time, but also make us enter a plateau. On the contrary, Blindly pursuing inappropriate weight to achieve "feeling" will increase the chance of injury. How to choose the right weight for training has become a very important topic. Remember: training is not guessing.

Outtake 1: You need to know your current maximum weight for a certain movement so that you can plan your training volume according to your training goals.

Traditional 1RM test
Traditionally, we will conduct the 1RM test (Repetition Maximum) to understand the maximum weight we can achieve under safe standards when performing this movement. Let's use 1RM to set our daily training intensity (such as 3-6RM strength training often used in training, 8-12RM muscle hypertrophy and other arrangements). The traditional 1RM test takes a relatively long time to conduct. Generally speaking, we will set the starting weight at 20%, 40%, and 60% of the tester's previous 1RM for 3 reps, and 80% and 90% of the weight for 3 reps. In the 1RM test after the first preparation, there will be a total of five opportunities to challenge the 1RM. After each success, the weight will be increased by 0.5-2.5KG until the tester can no longer increase the weight.

The above test method is relatively straightforward and easy to understand in principle, but in actual implementation it will cause the following inconveniences:

• The test takes a long time: the weight needs to be increased gradually, and sufficient rest is required between groups until the next group of tests can be carried out until theoretically complete recovery. Therefore, it may take close to an hour to measure the maximum weight.
• Movement safety: During the test, as the tester gets closer and closer to the maximum weight, there is a chance that the tester will accidentally use a less safe posture to compensate when trying to hit the record, increasing the risk of injury.
• Long intervals between tests: Generally speaking, more rigorous trainers will choose to conduct a maximum strength test every three months (or after a training cycle), and use the results to adjust the next training schedule. But in reality, if the training schedule is properly designed, athletes should improve within three months, so the indicator set by 1RM will become inappropriate later in the training cycle.

Outtake 2: 1RM is the floating weight

Everyone's daily state is different, and the 1RM that the body can bear will also change accordingly (research shows that the weight of 1RM per day can be +/- 20%. Of course, athletes with higher levels will face relatively smaller fluctuations. few). It can be inferred that when athletes are in poor condition that day, the training intensity of 80% 1RM will be much higher than the actual required weight. In terms of safety and training efficiency, it is not a desirable solution.

Make every workout a test of your progress
Compared with the traditional 1RM test, we advocate making each exercise a test of your state for that day and adjusting the training volume (this concept is especially important for athlete training, because in addition to physical training, athletes also have to cope with daily intensive exercises. We must ensure Their status will not be affected, achieving the best injury prevention and fatigue management)

Outtake 3: The 1RM test can actually be "quick and accurate"

One of the benefits of Velocity Based Training through the speed-based principle is to conduct real-time and highly accurate 1RM testing.

"Accurate" high accuracy:
According to the Load-Velocity Profile - load-speed relationship, the greater the load, the slower the movement speed. In addition, each movement has a minimum movement speed. Minimum velocity threshold MVT data supports the ability to quickly estimate the weight of 1RM, and its reliability More than 95% already:

example:
👉 1RM MV of bench press 0.16+/-0.04M/S
👉 Squat 1RM MV 0.32+/-0.04m/s,
👉 Deadlift 1RM MV 0.14+/-0.05 m/s

The "Quick" test takes less time:

VBT establishes LV Profile and 1RM test methods:
You can count and see your maximum weight in Excel with pre-built calculations or the VBT sensor APP can already display your maximum weight. The whole process only takes 15-20 minutes.

"Hard" helps to achieve training goals more clearly:
The VBT 1RM test is so convenient that the maximum weight reference for the day is already obtained between the warm-up sets of each training, which can further improve training for athletes who need to accurately arrange training weights (such as bodybuilding or weightlifting events) High quality, long-term use can help you build your own MVT and understand the status of each training.

Ref:
Orange et al., 2019 – In-seasonVBT vs. percentage-based training
Dorrelletal.,2020 – VBT vs. percentage-based training
Timothy J. Suchomel.,2017
Enhancing the Force– Velocity Profile of Athletes Using Weight-lifting Derivatives
Jonathon Weakley .,2020
Velocity-Based Training: From Theory to Application
Jovanović & Flanagan, 2014
Researched Applications of Velocity Based Strength Training