Most of us recognize the importance of testing. After all, we need to make sure we're actually getting stronger and not just spinning our wheels. The most common test in the gym is the one-rep max, and it's certainly a useful metric.
But if we're interested in our overall health and durability in addition to putting up big weights, the 1RM isn't the only measure we need to consider. After all, what good is having a 600-pound deadlift if you're so fat you can barely hold onto a pull-up bar, let alone perform a single chin-up?
Absolute strength refers to the total amount of weight you can lift – your 1RM. Relative strength refers to your strength compared to your bodyweight.
Take two lifters. One weighs 300 pounds and deadlifts 600 (double-bodyweight). The other weighs 167 pounds and deadlifts 500 (triple-bodyweight). Which lifter is more impressive? You can easily make the case for either one, but there's very little question about which person is going to be more versatile, not only in the gym, but also in daily life.
For most people, both absolute and relative strength matter. So how do you test for relative strength? Divide all of your 1RM's by your bodyweight and compare it to your friends? Actually, there's a much easier way, one that doesn't require a calculator or even any external resistance. It's called an "iso hold."
Below are seven insanely challenging iso hold tests of bodyweight relative strength listed in order of increasing difficulty. Master these challenges, in addition to your big lifts, and your all-around strength will be unparalleled. Each challenge only takes 20 seconds.
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