400 test
The 400 test is a vital assessment for those in powerlifting and bodybuilding, measuring the maximum weight an individual can lift in a single exercise to establish their one-repetition maximum (1RM). This allows athletes to tailor workouts, track progress, and set realistic goals. It involves starting with lighter weights and gradually increasing them while maintaining proper form. Beginners should have foundational experience before attempting, and the test should be conducted every 8-12 weeks for optimal results. Common exercises include bench press, squats, and deadlifts.

