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  1. Hey guys, I'm pretty new, and I've got what's probably a typical question for new folk: What is the safest (and quickest) way to determine a 1rm, 5rm, or 10rm on given exercises? Now I realize the simplest method is pick up progressively heavier things until I can't with proper form, but is this the best way to do it or should I treat it more like a progression? How often do I test this while moving up to my actual max? Should I test this for different lifts on different days (not going to test OHP and BP on same day, but mixing legs with presses to test, etc.)? I am not new to training, or even to training with weights, I've just been using a set of adjustable dumbbells at home, and I am no longer being challenged appropriately (3x10 shoulder presses and lunges @ 52# each is the only thing I'm still challenged by), and I know I need to hit the gym proper. I've determined that I want to use the StrongLifts program for a while, but aside from the OHP, I don't know my maxes, and even then I don't know my 5 rep max for shoulder press. Help here is greatly appreciated. This kinda moves me to my second big question: looking at StrongLifts, I would only deadlift 3 sets every 2 weeks. Is this going to be enough, or should I increase it to 3 sets a workout and 9 every 2 weeks? Thanks a ton for your help friends
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