Muscle Strength - 1 RM

INTRODUCTION:

1RM or 1 repetition maximum refers to the maximum weight that a person can lift on a single given time. This test is a popular method of measuring isotonic muscle strength. 1RM usually been used as a referring point of an individual maximum strength, which it can also be related to designing a weight training program or determining the winner on a weight-lifting event. There are 2 ways of measuring one’s 1RM; directly or indirectly. Indirectly 1 RM is use on injury people or unable people do the 1RM directly.

EQUIPMENTS

Lat pull down and Leg press

PROCEDURE

·         Direct 1RM
    Subjects’ weights are measured. Subjects are ordered to warm up their body part by using the weight of 40% from their body weight using Lat Pull Down and Leg press. The usual warm up session have to be 10 repetitions for 3 sets, with 2 minutes rest interval. After finishing warm up, subjects are ordered to take rest for 10 minutes. The measuring of 1 RM starts with subjects lifting the starting workload weight as listed below:

Upper Limb		Lower Limb
Male	Female	Male	Female
100% of body weight	50% of body weight	200% of body weight	100% of body weight

If the subjects are able to lift the weight given more than once, then the weight ahs to be added 10 pounds at a time until the subjects cannot lift it more than once. If the subjects were unable to lift the starting workload, the weight should be lesson 10 pounds at a time until the subjects can lift it. Be careful that the weight should challenge the subjects’ maximum strength. 

·         Indirect 1RM

Subjects’ weights are measured. Subjects are ordered to warm up the upper body part using Lat Pull Down with 20% - 30% of the total body weight as the workload. The usual sets or warm up are 10 repetitions for 3 sets, with 2 – 3 minutes rest interval. After warm up, subjects take 10 minutes rest. Subjects then ordered to lift the weight as a starting workload with 40% of their body weight for as much repetition as they could. If subjects are able to lift the weight more than 20 times, they are ordered to stop as the weight will be added (10 pounds). Meanwhile, subjects have to take rest for about 5 minutes before starting to lift again. Keep adding the weight (10 pounds at a time) until the subjects can’t lift the weight more than 20 times.

       Formula to determince indirect RM:

1RM= 25 kg / (20 x 0.02)