Repetition maximum testing

Question 1

1 RM protocol

Answer 1

5-10 reps of 40-60% estimated 1RM
1 minute rest
3-5 reps of 60-80% estimated 1RM
Add small amount of weight
Attempt 1RM lift
Progressively add weight until it can only be lifted once
3-5 minutes between attempts

Question 2

Muscular strength RM protocol

Answer 2

10 reps of 50% of estimated 3-8RM
10 reps of 60-80% of estimated 3-8RM
Add weight and attempt 3-8RM lift
3-5 minutes between sets

Question 3

Muscular endurance RM protocol

Answer 3

15-20 reps of 50% estimated 15-20RM
15-20 reps of 60-80% estimated 15-20RM
Add weight and attempt 15-20RM