I need help collecting some data for an experiment. The goal is to predict 1 Rep Max performance for Bench Press and Squat using body weight movements. There are several studies that have already done this, but I've run my numbers through them, and have found them to be inaccurate.
Here is what I need from my participants:
- Body Weight
- Workout A Maximum Bench Press Weight
- Workout A Maximum Squat Weight
- Workout B Recorded pushups / interval
- Workout B Recorded squats / interval
Body Weight
You will record your body weight. Since the workouts occur within a fairly small space of time, I don't really care when the weight was recorded during the experiment, as your weight will shift by a couple of pounds based on stuff like hydration and bowel movements.
Workouts
You will perform 4 workouts, consisting of two squat based workouts and two bench press based workouts, defined as 'Workout A' and 'Workout B'. This means you will do 'Bench Press A', 'Bench Press B', 'Squat A' and 'Squat B' to complete the whole experiment.
Workout A: Finding 1 Rep Max
You will have 3 attempts to find out the heaviest weight you can lift to completion in the respective exercise. Do not perform without a spotter. You can use whatever warm-up scheme you want. You can rest as long as you want between attempts. Aim for big weights, but don't succumb to hubris: if you've always wanted to bench 300, but never have, three failed 300s just add up to one big zero.
Workout B: Finding Bodyweight Reps / Time
This will be done at least 72 hours after Workout A, and preferably no more than 96 hours after Workout A.
You will need a partner to time and keep record of your reps.
You will be performing PERFECT unweighted squats or pushups, in the intervals listed below, by the standards listed below, for maximum reps. Go as FAST as you can for the entire minute. Don't worry so much about the total at the end: though we record for a minute, the focus is on maximal effort, and that means you go for broke from the beginning, even if this means your minute total will be lower. If you need to rest at any point, rest, especially if continuing would result in uncountable reps.
Your partner will record the number of reps completed at ten second intervals. Thus there will be 6 numbers recorded:
Total reps at 0:10
Total reps at 0:20
Total reps at 0:30
Total reps at 0:40
Total reps at 0:50
Total reps at 0:60
If your partner can't keep track of a clock and your reps, recording the whole workout with a camera or a phone might make things easier.
Like Workout A, you will get 3 attempts at this. Please note that since you are entering into muscular endurance territory, your performance will likely degrade after the first round: the other two rounds are in there in case something went wrong with the first one (timing issues, uncontrollable flatulence, etc.)
Standards
These are inviolable. I don't care what Chad/Karen at 'Body-Pump' thinks are acceptable push-ups or squats, you WILL do the motion as indicated by the standards below, or the experiment results will be USELESS. If you violate these rules, I will expose you to venomous animals at inappropriate and embarrassing times.
Squat standards
- For weighted squats, only barbells, positioned on the back are permitted. No exceptions will be made for any type of machine or apparatus.
- Barbell position (high bar/low bar) is left to participant discretion.
- You must go past parallel. This means that the crease of your hip must be lower than the top of your knee at the bottom part of the motion. This applies to both the weighted squat and the air squat. If you regularly do 'ass to grass' squats, this is also fine.
- You must fully extend your hips at the top of the motion and 'lock out' the rep.
Pushup/Bench press standards
- This is a barbell exercise. No exceptions will be made for any type of machine or apparatus.
- The weight/floor must touch your chest. In the bench press, the bar must touch your chest at the bottom of the motion. In the pushup, your chest must touch the floor.
- You must fully extend your arms at the top of the motion and 'lock out' the rep.
- In the pushup, you must maintain a full plank position: your hips, shoulders and feet should all form a straight line, and this line should not change during each rep.
- If you are doing push-ups from the knee, you are to note this. In this case, the plank must ensure that your hips, shoulders and knees are in a line.
Result Submission
Post questions and results to the comments, or contact me personally.
