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3-Rep Max Test

This is an excerpt from Strongman Training for Strength and Performance by Christopher Slater,Heidi Campo.

A 3-rep max test, or 3RM, determines the maximum weight you can lift for 3 consecutive repetitions with proper form. The 3-rep max test is safer to do at home than a 1-rep max because you can stop after 1 or 2 reps if something feels off.

Protocol

Start by choosing the exercise for your 3-rep max test. Always prioritize safety during the test, use proper form, and have spotters if possible. If spotters aren’t available, make sure the safety arms are set correctly on your rack. When choosing exercises to do a 3-rep max, focus on the major compound movements such as squat, deadlift, bench, and overhead press.

Based on your warm-up sets, choose the heaviest weight you think you can lift three times with proper form. It’s better to leave a little in the tank than fail at one or two repetitions.

If your first 3-rep max set feels easy, rest 3 to 5 minutes and increase the weight by 5 to 10 percent. Continue this process until you reach your 3-rep max. Once you have reached your 3-rep max, record the weight so you have a baseline for your training plan.

Application

The 3-rep max test can be used to determine appropriate loads for all your strength training workouts. One way this can help is with percentage-based training. Many programs base everything on a percentage, and knowing your percentage max can help you determine your training loads.

Tracking your 3RM baseline and progressive values also helps monitor your progress. Testing your 3-rep max at prescribed intervals allows you to track your progress with a program. For example, if your 3RM increases, you know you are getting stronger and the program is effective. If it stays the same or decreases, reevaluate your training program to identify areas for improvement.

Using a simple formula, you can use your 3-rep max to estimate your 1-rep max. This is helpful if you want to know your 1-rep max but prefer to avoid attempting a maximal lift. There are many 1-rep max calculators available online, or you can use this simple formula:

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WARMING UP IS KEY

Warm up properly before performing any physical assessment test so you’re not jumping in unprepared. The warm-up can consist of 5 to 10 minutes of light cardio or a dynamic warm-up. Afterward, do some light sets of the exercise you will perform for the 3-rep max test. Aim for 3 to 5 repetitions, gradually working closer to what you believe your 3-rep max will be.

More Excerpts From Strongman Training for Strength and Performance

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