To determine which weights you should ideally train with, a strength test is essential for every exercise.
This is how it's done
NOTE: Find a spotter for unguided exercises where you move weights above your body (e.g. bench press, squat, etc.).
Warm up before the test with 2 light sets of 10 repetitions without feeling heavy exertion.
Based on your warm-up sets, choose a weight that you think you can handle for the specified number of repetitions and complete the first test set for the specified number of repetitions.
If you reach muscle failure before reaching the specified number of repetitions (i.e. you can no longer perform clean repetitions on your own), the test is already over. In this case, enter the weight used and the repetitions completed in your plan.
If you notice that you can do more than the specified number of repetitions, you can stop earlier to avoid unnecessary fatigue.
Take a 2-minute break and increase the weight depending on the effort in the first test set.
Complete the second test set as described above.
Complete a maximum of 3 test sets. In the last set, go to muscle failure regardless of the target.
Note the weight used and the repetitions completed in the plan.
