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Effectiveness of The 1RM Estimation Method Based.22
Effectiveness of The 1RM Estimation Method Based.22
ABSTRACT INTRODUCTION
T
Demura, S, Miyaguchi, K, Shin, S, and Uchida, Y. Effectiveness of he squat is a representative training method to
the 1RM estimation method based on isometric squat using a back- improve muscular strength of lower limbs and is
dynamometer. J Strength Cond Res 24(10): 2742–2748, a useful index of lower muscle strength (2,6,8,9,25).
2010—This study aimed to clarify the relationships between When performing a squat, we must know the
isometric squat (IS) using a back dynamometer and 1 repetition 1 repetition maximum (1RM: the greatest amount of weight
that can be lifted with proper technique for only 1 repetition)
maximum (1RM) squat for maximum force and muscle activities and
to establish an exercise program or to evaluate strength.
to examine the effectiveness of a 1RM estimation method based on
Because the 1RM test does not require expensive equipment
IS. The subjects were 15 young men with weight training
and reflects dynamic strength, which is necessary in
experience (mean age 20.7 6 0.8 years, mean height 171.3 6 competitive sports, most strength and conditioning profes-
4.4 cm, mean weight 64.4 6 8.4 kg). They performed the IS with sionals have used it as a maximal strength test.
various stance widths and squat depths. The measured data of Until now, the direct measurement technique or the
exerted maximum force and the action potential of the agonist indirect measurement technique has been used to detect
muscles were compared with the 1RM squat data. The exerted personal 1RM. The former examines the maximum weight
maximum force during IS was significantly larger in wide stance that can be lifted once. On the other hand, the latter estimates
(140% shoulder width) than in narrow stance (5-cm width). The 1RM from the repetition number based on the %1RM–
maximum force was significantly larger with decreased knee flexion. repetition relationship by using arbitrary submaximal weight
As for muscle activity, the % root mean square value of muscle (4). Because the direct measurement technique uses a heavy
electric potential of the rectus femoris and the vastus lateralis weight, the risk of injury is high. In particular, when persons
tended to be higher in wide stance. As for exerted maximum force, without regular training experience lift weights .90%1RM,
their posture becomes unstable (16). As for the indirect
wide stance and parallel depth in IS showed a significant and high
measurement technique, results differ with the tested
correlation (r = 0.73) with 1RM squat. Simple linear regression
muscles. For instance, resistance-trained athletes may be
analysis revealed a significant estimated regression equation [Y =
able to exceed the number of repetitions usually listed in the
0.992X + 30.3 (Y:1RM, X:IS)]. However, the standard error of an
table at any given percent of their 1RM, especially in lower-
estimate value obtained by the regression equation was very large body core exercise (10,11). On the other hand, subjects may
(11.19 kg). In conclusion, IS with wide stance and parallel depth not be able to perform as many repetitions of exercises
may be useful for the estimation of 1RM squat. However, estimating involving smaller muscle areas (21,24).
a 1RM by IS using a back dynamometer may be difficult. Blazevich et al. (3) reported that isometric squat (IS) with
an isometric rack showed significant and high correlation
KEY WORDS 1RM squat, isometric, back dynamometer,
(r = 0.77) with 1RM squat. Hence, we hypothesized that
estimation method
although muscular contraction styles differ, IS is an effective
index to estimate a 1RM squat. However, because Blazevich
Address correspondence to Kazuyoshi Miyaguchi, kazu1060@lapis. et al. (3) used a large-scaled measurement approach with
plala.or.jp. a force plate, it is difficult to use it in a real training scenario.
24(10)/2742–2748 Therefore, we devised a method using a back dynamometer
Journal of Strength and Conditioning Research to measure squat ability easily. Because the back dynamom-
Ó 2010 National Strength and Conditioning Association eter is relatively cheap and generally available, using it for
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METHODS
Experimental Approach to the
Problem
The maximum force exerted
and muscle groups stimulated
by a squatting movement may
differ. Thus, when considering
the practical application of the
1RM estimation method using
IS, we need to examine relation-
ships between IS using a back
dynamometer and a real 1RM
squat for maximum force and
muscle activities. We examined
the differences of the above
measurements in both condi-
tions of stance width and squat
depth. Furthermore, a regres-
sion equation to estimate
a 1RM squat value was calcu-
lated from the IS value.
Subjects
The subjects were 15 young
men with weight training expe- Figure 2. Schematic representation of experimental setup.
rience. Table 1 shows their
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1RM Estimation Based on Isometric Squat
TABLE 3. Summary of 2-way ANOVA on the differences of exerted maximum force by various conditions.*†
Wide 0.95 6 0.13 0.87 6 0.13 0.76 6 0.12 0.70 6 0.08 F1 8.34‡ Par, 90 , 60 , 30 W.N
Narrow 0.84 6 0.15 0.79 6 0.14 0.70 6 0.13 0.68 6 0.13 F2 45.77‡
F3 2.29
*F1 = stance; F2 = squat depth; F3 = interaction; W = wide; N = narrow; Par = parallel; ANOVA = analysis of variance.
†Values show relative values of isometric squat for 1RM squat.
‡ p # 0.05
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TABLE 4. Summary of 2-way ANOVA on the difference of muscle activity RMS.*
Post hoc,
Two-way Bonferroni
30° 60° 90° Parallel ANOVA Squat depth Stance
Gastrocnemius Wide 1.34 6 0.71 1.04 6 0.44 0.91 6 0.30 0.84 6 0.27 F1 5.05† ns W.N
Narrow 1.07 6 0.51 1.00 6 0.44 0.74 6 0.21 0.76 6 0.23 F2 6.96†
F3 1.56
Vastus Wide 0.22 6 0.09 0.49 6 0.15 0.62 6 0.14 0.69 6 0.15 F1 10.66† W, N: Par, Par, 90,
lateralis 90 . 60 . 30 60: W . N
Narrow 0.21 6 0.10 0.40 6 0.16 0.56 6 0.11 0.57 6 0.14 F2 72.55†
F3 3.27†
Rectus Wide 0.11 6 0.06 0.28 6 0.11 0.46 6 0.17 0.58 6 0.13 F1 10.53† W, N: Par, Par, 60:
femoris 90 . 60 . 30 W.N
Narrow 0.12 6 0.06 0.21 6 0.09 0.39 6 0.11 0.45 6 0.15 F2 74.23†
F3 3.56†
Adductor Wide 0.31 6 0.20 0.50 6 0.14 0.75 6 0.17 0.91 6 0.17 F1 1.15 Par . 90 . ns
longus 60 . 30
Narrow 0.30 6 0.14 0.51 6 0.17 0.84 6 0.23 0.95 6 0.28 F2 54.53†
F3 0.67
the
Biceps Wide 0.87 6 0.39 1.05 6 0.44 0.95 6 0.43 0.80 6 0.35 F1 0.06 N: 60 . 90 30, ns
femoris 60, 90 . Par
Narrow 1.09 6 0.56 1.13 6 0.59 0.84 6 0.45 0.66 6 0.38 F2 7.46†
F3 5.61†
Gluteus Wide 0.61 6 0.37 0.86 6 0.30 0.95 6 0.34 0.78 6 0.25 F1 5.17† 60, 90 . 30 W.N
maximus Narrow 0.54 6 0.38 0.75 6 0.33 0.76 6 0.31 0.70 6 0.39 F2 7.68†
F3 0.58
Gluteus Wide 0.78 6 0.42 0.85 6 0.41 0.74 6 0.41 0.62 6 0.41 F1 1.38 ns ns
medius Narrow 0.65 6 0.48 0.79 6 0.49 0.66 6 0.52 0.57 6 0.55 F2 2.40
F3 0.14
Erector spinae Wide 0.73 6 0.24 0.85 6 0.22 0.94 6 0.32 0.95 6 0.22 F1 6.62† ns W.N
muscles Narrow 0.72 6 0.26 0.75 6 0.16 0.78 6 0.15 0.80 6 0.18 F2 4.76†
F3 1.51
*ANOVA = analysis of variance; RMS = root mean square; F1 = stance; F2 = squat depth; F3 = interaction; W = wide; N = narrow; Par = parallel; ns = nonsignificant.
†p # 0.05
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1RM Estimation Based on Isometric Squat
Wide Narrow
RESULTS DISCUSSION
Table 2 shows the reliability (ICC) of maximum force exerted by The squat is one of the most popular and important exercises
each movement form of IS. All ICCs were .0.90. Table 3 shows for developing leg strength and power and has been
the results of 2 factor ANOVA on the difference of the commonly included in strength training and conditioning
maximum force exerted by squatting with each movement or rehabilitation programs (1,26). The squat can stimulate
form. There was no significant interaction and a significant main various muscles by changing movement form and direction
effect was found in stance width and knee flexure degree. Post (7,13,18,20,22,23,27). However, there are few reports of the
hoc comparisons showed that maximum force in the wide influence of movement form on maximum force and muscle
stance was significantly larger than that in the narrow stance. As activity during IS. Hence, we examined the difference of the
for knee flexure degree, there was no significant difference above measurements in both conditions of stance width and
between exerted forces at the parallel and 90° positions, but the squat depth.
force was significantly larger with decreasing knee flexion Maximum force during IS was significantly larger in the
(parallel, 90 , 60 , 30). wide stance than in the narrow stance. Steven and Donald
Table 4 shows the results of 2 factor ANOVA on the (23) reported that muscle activity of the adductor longus and
difference of muscle activity RMS exerted by IS with each gluteus maximus was significantly larger in the wide stance
movement form. There were significant differences in than in the normal and narrow stances. Also in this study, the
gastrocnemius, vastus lateralis, rectus femoris, gluteus wide stance showed larger muscle activities than the narrow
maximus, and erector spinae muscles, and the wide stance stance in gastrocnemius, vastus lateralis, rectus femoris,
showed a higher value than the narrow stance. A marked gluteus maximus, and erector spinae muscles. In particular,
difference was found particularly in the vastus lateralis and because marked differences were found in the vastus lateralis
rectus femoris. In gastrocnemius, vastus lateralis, rectus and the rectus femoris, an agonist muscle of knee extension, it
femoris, adductor longus, gluteus maximus, and erector is inferred that the wide stance has a larger maximum force
spinae muscles, muscle activity tended to increase with than the narrow stance.
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In addition, the maximum force tended to increase with estimate the squat ability in a similar manner to an isometric
depthless knee flexion degree. This can be explained by the rack.
relationship between joint angle and torque. All body Second, there may be a difference of operating character-
movements including a straight one take place by means of istics between the static IS and the 1RM squat that can use
rotation of joints, and exerted muscular strength appears as countermovement. Because the present subjects performed
torque. Therefore, the amount of torque that can be exerted weight training regularly, they lifted heavier barbells skillfully
by a given body joint varies considerably throughout the using a countermovement called ‘‘cheat’’ (movement by
motion range of the joint. This may be explained by the which the muscle is expanded oppositely immediately before
relationship of force vs. muscle length and the ever-changing the beginning of agonist muscle shortening). A rapid eccentric
leverage brought about by the dynamic geometry of the muscle action stimulates the stretch reflex and builds up the
muscles, tendons, and internal joint structure. Ichinose et al. elastic energy, which increases the force produced during the
(12) examined the relationship between muscle fascicle subsequent concentric action. Such a movement is called
length and tension in the vastus lateralis and reported that the stretch-shortening cycle (SSC) (15). The use of SSC produces
tension differs with changing joint angle and the tension greater muscle power output within a short time than that
shows the highest value at the 70° knee joint. from a pure concentric contraction (14,19). Manabe et al. (17)
Second, it is possible that the performance of the agonist examined the influence of countermovement on muscle
muscle varies as the squat posture changes. Yamashita (29) activity and joint torque and reported that a squat with
performed EMG analysis upon standing from a squat position countermovement shows high muscle activity and joint
and reported that muscle activity of the biceps femoris and the torque. At the time of the 1RM squat of this study, we did not
rectus femoris changed during the first half (squat depth is limit use of countermovement. Therefore, it is inferred that
deep) and the second half (squat depth is shallow) of the the 1RM squat showed a higher value in muscle activity and
movement. In short, the rectus femoris was active in the first maximum force than the IS.
half, and the biceps femoris was active in the second half. In In the present study, the maximum force of IS in wide
addition, Jensen and Ebben. (13) examined the relationship stance and parallel depth showed a significant and high
between squat depth and muscle activity of the biceps femoris correlation (r = 0.73) with the 1RM squat. Performing IS with
and reported that although little muscle activity was found the same deep posture of the 1RM squat is important for
during lifting in either squat depth, it increased when lowering the estimation of 1RM. In conclusion, although maximum
from full extension of the knee to 60°. force is influenced by stance width and squat depth, IS
In this study, when squat depth increased, the activity of measurement values with wide stance and parallel depth may
gastrocnemius, vastus lateralis, rectus femoris, adductor be useful for the estimation of 1RM squat.
longus, gluteus maximus, and erector spinae muscles in-
creased. The main function of erector spinae muscles is
PRACTICAL APPLICATIONS
postural maintenance with trunk extension. When squat
depth increased, increasing force was required to bend the Simple linear regression analysis revealed a relationship of Y =
trunk forward during lifting; thus, muscle activity may 0.992X + 30.3 (Y: 1RM, X: IS). This suggests that the IS using
increase. Additionally, it is possible that the vastus lateralis, a back dynamometer may become an effective index for
an agonist of knee extension, and the gluteus maximus, an predicting 1RM squat. However, the standard error of an
agonist of hip extension, act independently of each other with estimate provided by the regression equation was quite large,
increasing squat depth. On the other hand, the muscle activity 11.19 kg, in subjects of only moderate squat ability (about 1.5
of the biceps femoris increased with decreased squat depth. times body weight). Therefore, it is hypothesized that the
When evaluating the muscle activity in the IS with a relative standard error will increase when applied to subjects without
value based on the RMS at the time of the 1RM squat, all weight training experience. In addition, it has been reported
muscles were ,1.0. In other words, muscle activity in the that the maintenance of posture during IS using a back-
IS tended to be less than that in the 1RM measurement. dynamometer is difficult. From a practical application
Similarly maximum force tended to be ,1RM. Blazevich et al. standpoint, a device that stabilizes posture will be needed
(3) reported that the IS using the isometric rack was about in the future.
1.4 times maximum force at 1RM squat. This was the same
isometric condition, but the results were markedly different.
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