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All subjects were tested for unilateral one repetition maximum (1-RM) dynamic constant external resistance (DCER) strength of the dominant (based on throwing preference) forearm flexors while seated in a chair.
Subjects first performed at a load equivalent of 8 times their one repetition maximum (8RM), followed at mid-week with loads at 6RM, and then finishing their training week at the heaviest load, 4RM.
Use tests such as one repetition maximums (weight training) and fastest 5k time (cardio training) to ensure you are improving.
Resistive exercises were started at 60% of the one repetition maximum (1-RM).
To attain muscular fitness benefits, the ACSM recommends weight training two days per week (frequency), performing one to three sets of 10 repetitions (time) of eight to ten different exercises at approximately 70-85% of your one repetition maximum (intensity).
Most coaches use one repetition maximum (1RM) testing especially in football as the standard for measuring strength and power without considering the concerns of requiring adolescent athletes to lift heavy loads during a period of biological immaturity.
Accordingly, we conducted a secondary study to determine the relative EMG of the Shake Weight[R] as a percentage of an individual's one repetition maximum (1-RM).
All subjects were tested for unilateral one repetition maximum (1-RM) DCER strength of the dominant (based on throwing preference) forearm flexors.