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How To Test Your One-Rep Max

If you want to improve, you need to know where you stand right now. Here are two Layne Norton-approved methods of testing your one-rep max!

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1
The New Year Redemption Workout Plan (2016)

The REDEMPTION  is more than workouts. It's about finding the right state of mind, and igniting what triggers your motivation. For 45-60 minutes per day, your number one priority is to hit the gym and give your all. And while pounding away, rep after rep, think about everything you want to achieve. Know that with each successful push, pull, and lift that you're inching closer to what you want.

2
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

3
Kai Greene on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

4
Variety on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

5
Take a Break...or Not?

How much time is OK to take off from the gym without losing muscle and strength?

6
6 Sleep Tips For Weightlifters

So how much sack time should you be getting? There’s no hard-and-fast rule; aim for seven to eight hours per night. And despite certain sleep issues like sleep apnea requiring a polysomnogram to detect—polysomnogram is the fancy word for sleep study—others can be corrected with simple tweaks like these …

7
The Mechanics of Shoulder Training

Raises, or "laterals",” are isolation exercises, as they involve only the shoulder joint and no other muscles than the deltoids. Laterals are excellent for working and shaping the individual heads of the deltoids and can be done (more or less) to the front, side and rear to stress specific areas of the shoulder muscles. The following are some examples of the different kinds of shoulder exercises, and suggestions as to how to do them most effectively. There are additional alternatives but these descriptions cover the basics. Just remember, no matter the particular movement, try to be conscious of what the shoulder joint is doing, concentrate on feeling the rotation involved and keep the exercises mechanically correct to avoid limiting the effectiveness of your shoulder training. It takes a certain amount of skill to isolate the deltoids as a group and even more technique to target individual deltoid heads.

8
Health Nuts

Athletes and bodybuilders are increasingly relying on plant protein for well-rounded nutrition. There are many protein supps available that are derived from plant sources, and while it’s a good idea to include these, you still need whole-food plants to boost protein and healthy-fat intake. In fact, several recent studies support the health benefits of consuming pistachios and other nuts. Here’s a rundown on what the science says.

9
The Facts on Fat

F-A-T-S...yeah, it’s a four-letter word, but — as you’re about to see — the right kinds of fats actually do a body(builder) good. Whether your goal is getting huge or getting shredded, fats can be your ally. You just have to know which ones to eat, which ones to avoid, how much to eat and the best times to eat them. So put away your fears and get the full skinny on fats, your new BFFs.

10
The Most Stunning Iron Maidens of 2015

What makes an Iron Maiden? It's easy ... iron. As 2015 draws to a close, we'd be remiss if we didn't acknowledge some the most beautiful, iron-pumping, selfie snapping ladies that have graced M&F pages this year.

11
Mediterranean Quinoa Salad - Born Fitness

Don’t remove carbs from your diet. Find better options like this quinoa-based dish to fuel your body.  The blandness in your diet can usually be blamed on one of three things: a lack of time, creativity, or variety. An easy way to solve all three issues: a good side dish, which can be added to almost...

12
Big Meals vs. Small Snacks: What's Best for You?

If you’ve read a diet book, seen a nutritionist, or hired a personal trainer, you’ve probably been told that in order to lose weight or gain muscle you need to eat more often. Maybe you were told, “eat five to six small meals per day” or that eating big meals was no good for your body. The range from big meals harming digestion, the nutrients (like protein) going to waste, and not eating often slowing your metabolism.

13
Post-Holiday Workouts for Bulkers and Cutters

If your goal is to gain muscle and keep it on—better known as "bulking"—you’ve got to work out hard and eat the foods that aid recovery. Go ahead and cram turkey and vegetables down your gullet; just make sure you hit the gym hard the next day. Shoot for an all-out, full-body assault that will leave no muscle fiber unscathed.

14
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

15
Get Tanked (You'll Feel Better)

You can almost imagine scientists’ delighted squeals when the United Kingdom’s National Marine Aquarium announced its 2014 plan to empty its monstrous 550,000-liter tank, refurbish it, and restock it with bounteous new species of fish. Knowing that exposing humans to “green space” like parks and gardens can lower blood pressure, fight stress, and lift depression, the researchers realized it was the opportunity of a lifetime: a chance to talk almost 200 people into staring at a fish tank for months to see how it affected them.

16
The Stress Relief Exercise To Do Tonight

Here’s a fun way to ease holiday stress: Spend a little time between the sheets. It may not burn massive calories (researchers from University of Alabama-Birmingham found the average burn rate during intercourse is about 3.5 calories a minute), but having satisfying sex can help boost your immune system and lower your blood pressure so you can handle the holiday crush with ease. "Especially during the holidays, a little afternoon delight will go a long way to ease the stress and pave the way for more emotional closeness and richer communication," says Wendy Strgar, founder/CEO of Good Clean Love . Invest in a great organic water-based lube like Good Clean Love that’s free of the petrochemicals like propylene glycol, which may increase the risk of yeast infections and STIs.

17
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

18
10 Different Ways to Do A Curl

If you want big biceps and arms, do curls. If you want bigger biceps and arms, do different kinds of curls. Variations as simple as a change in wrist position or source of resistance allow you to target your arms from new angles while emphasizing different muscles within your arms. Over time, that means more strength and more size.

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Bodybuilding.com on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

20
Ask Men's Fitness: Is It Safe to Use Viagra for Fun?

Now for the fun part: “Anecdotally,” he says, “it’s not unusual for younger guys to use Viagra recreationally, since it can bring fuller, stronger erections—though that may also mean a little less sensitivity. Also, it won’t get you aroused till you’re feeling aroused—i.e., it’s not going to pop you an erection when you’re stuck in traffic. But it gives you a nice ‘pump’ of feeling thicker and fuller, so you may feel more ready to ‘rise to the occasion.’”

21
Leanna Carr on Instagram: “As 2015 comes to an end, I just wanted to shed a couple tips for any body who has some big goals set for the New Year 😊 surely you've heard…”

22
Flex Wheeler on Instagram: “2016 is approaching fast. Tell me, what is your New Year's resolution?🤔 I can't wait to hear the great ideals you all have to share🍸🍸🍸”

23
Brendan Blair on Twitter

@ironman0583 @BioLayne @CarbonSupps alright when money is less tight I'm trying it

24
Park Firebaugh on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

25
KClay on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

26
Cajun and Curlin' on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

27
WarstuOnline on Twitter

@BioLayne @brendanblair1 @CarbonSupps haha love this response do people not know how expensive Citrulline malate is for starters

28
Shawn Ray on Instagram: “"The men who try to do something and fail are infinitely better than those who try to do nothing and succeed." - Lloyd Jones #mrolympia…”

29
Us Weekly on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

30
O'Hearn Natural Supplements on Instagram: “In honor of national dog day #husky #nationaldogday #TitanPose @strykersworld #naturalsupplements #football”

31
Zach Even - Esh on Instagram: “Wise words from my Dude @johnwelbourn fired up STILL from his #NFL days!! / #Repost @johnwelbourn with @repostapp. ・・・ "Pain is personal"…”

32
MusicIndstryIntviews on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

33
Pauline Nordin on Instagram: “I look so happy. I don't remember any discomfort. I wasn't scared. I was mentally prepared to feel like I was dying. I wanted to max out…”