TESTING THE 1 RM (ONE REPETITION MAXIMUM)
Translating Tempo – What That “4010” Thing Means
Tempo is the speed at which you move a weight. It is another loading parameter that is as important as sets, reps, and rest, but which is overlooked by many personal trainers. When testing, you should always standardize the tempo to provide the best results. Tempo is always given in a four digit number, in the following order:
- The first number is the speed of the descent
- The second number signifies the length of time spent in the bottom position.
- The third number dictates the speed at which you (attempt) to lift the weight. This is the only part of the tempo, incidentally, that is allowed to change as the test progresses. As heavier weights are lifted, the concentric (lifting, or positive) tempo will slow down. This is ok, as long as you intend to lift on the speed called for
- Finally, the fourth number of the tempo is the speed of the descent.
X Tempos
When you have an “X” in tempo, it means that you must attempt to accelerate the weight as much as possible. as you reach your one rep max, it may take a few seconds of maximal effort to actually lift the weight, but your intent should be to move it as fast as possible.
Eccentric Tempos
The eccentric tempo – the first number – is the lowering speed. It must not change during the course of the test. If you arrive at a weight that you cannot lower for the appropriate tempo, you have reached technical failure.
Equipment for 1RM Testing
The right tools always make any job easier. To that end, whether you intend to test regularly, 1-2 times per year, or just want to make your training more effective, consider purchasing platemates and record plates.
Platemates are magnetized weights that attach to the sides of a dumbbell IF it has metal endplates. They are a very useful tool, and we use them for every workout at Physiqology. Record plates serve the same function, but attach to the ends of an Olympic bar. Both pieces of equipment allow to get closer to your truest one rep max and are also great training aids.
