TESTING YOUR STRENGTH

First, a safety warning. You're more likely to injure yourself doing a maximum single rep than by doing an 8-to-12 rep set to failure.

Not only does the greater weight increase the odds of injury, but, whereas in an eight-rep set you have seven reps to access your strength, set your technique, and develop a rhythm, with a single rep your first rep is your last rep. Fail in the squat or bench press and—until the weight is racked again—your spotters become the most important people in your life.

If you still want to test your strength with single reps, do so only occasionally and only in the deadlift, squat, power clean, or bench press.

Pyramid your sets with at least three progressively heavier, lower rep sets before your max single.

The heavier you lift the more crucial your equipment and spotters become, so make certain at least one experienced spotter (more, if you lift especially heavy) is right next to you for any max squat or bench press. Good luck and great strength!

Marcus Griffiths
Strength Coach
BPF Academy