The 5-Second Muscle Test

A crucial but often overlooked aspect of weight training is the pace at which you lift. Bill Hartman, C.S.C.S., uses this simple test to spot weaknesses and help men increase the amount of weight they can hoist. Take the test as you perform a squat or bench press.

The Test

Do a typical warmup. Estimate a weight you can lift only once, and lift 60 percent of that for five reps. Then lift 70 percent (three reps), and 80 percent (one rep). Now do your one-rep max, noting the time it takes to lower and raise the weight.

If you take more than five seconds ...

You may lack explosive strength. Work on lifting faster to increase the elasticity of your muscles and tendons. Perform the following workout once or twice a week for four to six weeks.

1. Using half of your one-rep max weight from the test, time how long it takes you to lift that weight for five reps. Add one second to that time. That's your target time. For example, if your one-rep max is 200 pounds, you'd lift 100 pounds for five reps. And if those five reps take you seven-and-a-half seconds total, your target time is eight-and-a-half seconds.
2. Add weight to the barbell in 5- or 10-pound increments, and try to perform five reps with each weight within a time faster than your target time. For example, you'd do five reps of 110 pounds, then 120 pounds, and so on. Rest 60 to 90 seconds between sets.
3. Perform as many sets of increasing weight as possible. When you can no longer perform five repetitions faster than your target time, the exercise is over for the day.

If you take less than five seconds ...

Your muscles and tendons already move fast, so increase the amount of weight you can lift. To do that, follow the workouts in this chart on separate days. They focus on lowering reps and adding weight. Rest two to five minutes between sets.

* This indicates the percentage of your one-rep maximum from the test. If your max was 200, your first lift in Week One is 65 percent of 200, or 130 pounds.