The essence of the endurance test is also to suggest the right WEIGHT and number of REPETATIONS for you. It is very important to do the test properly with the requested repetition! If your goal is to maintain long-term strength or you are an athlete, be sure to complete our endurance module as well.
Why endurance?
It improves the oxygen and nutrients supply of the muscles therefore you will be able to move more weights on a longer distance (e.g.: push-ups or pull-ups). It has less weight gain effect, it rather results a more athletic and strong physique if you exercise in a long term.
67;67;en;Knowing the maximum of one repetition which also known as 1RM, can be important to you in calculating the right WEIGHT and REPEAT for you. Execute the test correctly!
This way we can suggest the weights and repetitions that are best for you later. If building muscle or strength is your goal, it is essential to do the 1RM tests!
What is 1RM?
This is the weight what you are able to move at once properly. Upon the maximum weight exercise is performed correctly, we can derive the weight and number of repetitions which fits to your goals.
68;68;en;Name 69;69;en;Exercise 70;70;en;Quantity 71;71;en;Unit 72;72;en;Exercise date and time 73;73;en;Please type the right quantity 0-10000 74;74;en;Yes 75;75;en;No 76;76;en;with 77;77;en;Do you save this exercise with these parameters? 78;78;en;The number of the exercise 79;79;en;The number of the exercise done with 80;80;en;Please repeat with 81;81;en;Execute the 82;82;en;set! 83;83;en;repeat 84;84;en;meter 85;85;en;percent 86;86;en;kg 87;87;en;kilogram 88;88;en;lbs 89;89;en;second 90;90;en;Email 91;91;en;Password 92;92;en;OR 93;93;en;Password (Leave empty if no change) 94;94;en;First Name 95;95;en;Birth Year 96;96;en;Weight 97;97;en;Gender 98;98;en;Man 99;99;en;Woman 100;100;en;Next 101;101;en;Select a gender 102;102;en;Set Your Goals 103;103;en;Gain Muscle 104;104;en;Loose Weight 105;105;en;Your Fitness State 106;106;en;Fitness level 107;107;en;Fitness Activity 108;108;en;Beginner 109;109;en;I am beginner 110;110;en;Intermediate 111;111;en;1-3 times a week 112;112;en;Advanced 113;113;en;4+ times a week 114;114;en;Professional 115;115;en;I am a professional 116;116;en;No item selected 117;117;en;Your Body Type 118;118;en;Ectomorph 119;119;en;Endomorph 120;120;en;Mesomorph 121;121;en;Ecto-Mesomorph 122;122;en;Meso-Endomorph 123;123;en;Ectomorph is your body type if:
We can’t talk about 100% matching of course but this data is very important for personalization. It happens sometime that an ectomorph can has excess fat. In this case, the thinness of joints and the behaviour of muscles are the crucial aspect.
124;124;en;This is your body type if you feel that your physique is the sharp opposite of ectomorph and:
We can’t talk about 100% matching here too of course but this data is very important for personalization. It can happen that an endomorph is difficult to distinguish from a mesomorph.
In this case, check the size of the rib cage and the waist. From a side view, a mesomorph may have a flatter chest and abdomen compared to an originally strong and fleshy endomorph. All apple and pear shape are considered as endomorph.
125;125;en;This is your body type if:
We can’t talk about 100% matching here too of course but this data is very important for personalisation. A mesomorph person can also has excess fat. In this case, the hip/chest ratio and behaviour of muscles are the deciding factors.
126;126;en;Description 127;127;en;Make your first test 128;128;en;finished 129;129;en;- 130;130;en;Your 1RM: 131;131;en;Your Real 1RM: 132;132;en;Check 133;133;en;Test Exercise: 134;134;en;Summary of your test 135;135;en;Test 136;136;en;1st Test Exercise 137;137;en;2nd Test Exercise 138;138;en;3rd Test Exercise 139;139;en;Development 140;140;en;Training Plan 141;141;en;Please add an exercise plan 142;142;en;Serie 143;143;en;Repeats 144;144;en;Save The Exercise To The Exercise Plan 145;145;en;The number of the serie done with 146;146;en;The number of the repeats of one serie 147;147;en;reps 148;148;en;1. Chest 149;149;en;2. Biceps 150;150;en;3. Triceps 151;151;en;4. Back 152;152;en;5. Shoulders 153;153;en;6. Core 154;154;en;7. Thigh 155;155;en;8. Calf 156;156;en;Execute My Selected Training Plan 157;157;en;Create My Custom Plan 158;158;en;Suggested Training Plan 159;159;en;My Special Plan 160;160;en;Training Programs 161;161;en;My Trainee's Plan 162;162;en;Execute My Trainee's Training Plan 163;163;en;My Exercise Logs 164;164;en;My Whole Body Development 165;165;en;Development Of Muscles 166;166;en;Predictions 167;167;en;My Trainee's Exercise Logs 168;168;en;My Development By Muscle 169;169;en;Here you see your development in the last period. 170;170;en;Sum Of Mass 171;171;en;Percent 172;172;en;One Rep Max 173;173;en;One Rep Max 174;174;en;Knowing the maximum of one repetition which also known as 1RM, can be important to you in calculating the right WEIGHT and REPEAT for you. Execute the test correctly!
This way we can suggest the weights and repetitions that are best for you later. If building muscle or strength is your goal, it is essential to do the 1RM tests!
What is 1RM?
This is the weight what you are able to move at once properly. Upon the maximum weight exercise is performed correctly, we can derive the weight and number of repetitions which fits to your goals.
175;175;en;Detailed 176;176;en;Weekly 177;177;en;Monthly 178;178;en;Yearly 179;179;en;times! 180;180;en;Please repeat with 181;181;en;max times! 182;182;en;Execute your active Exercise Plan! 183;183;en;Select the muscle type and tap on the exercise. One the next page enter the weight and repeat. 184;184;en;Custom Exercise Plan 185;185;en;Select manually the exercises what you would like to have in your plan. At the end don't forget to save. 186;186;en;In this list you can find all your completed exercises sorted by the date. 187;187;en;Persistence! 188;188;en;Greetings! 189;189;en;The purpose is to measure your physical condition. Your first goal is to test all your muscle regions with a 'base' exercise. 190;190;en;Go to the menu Strength - One Rep Max - Chest, and select your favourite exercise. 191;191;en;Please continue your tests with a 192;192;en;I suggest begin your tests with a 'chest' exercise 193;193;en;Nice! This is a good start 194;194;en;Go on! 195;195;en;You are on track 196;196;en;Not so much left 197;197;en;Almost done! 198;198;en;You have only 1-2 exercise left to finish! 199;199;en;exercise! 200;200;en;Chest 201;201;en;Back 202;202;en;Thigh 203;203;en;Calf 204;204;en;Bring me there 205;205;en;My Body Development 206;206;en;You see here your whole body development by muscle groups. 207;207;en;Are you sure to logout? 208;208;en; 209;209;en;Are you sure to delete this exercise? 210;210;en;I forgot the password 211;211;en;Customer with the email not found. Please register or reset your password 212;212;en;Customer does not exist or the password is wrong 213;213;en;Customer does not exist or the password is wrong 214;214;en;You have a previous Facebook login operation in progress 215;215;en;Facebook login was not successful 216;216;en;Facebook login cancelled 217;217;en;Facebook login failed 218;218;en;The account exists with different credential 219;219;en;More » 220;220;en;Done 221;221;en;Height 222;222;en;Height 223;223;en;Bodyweight 224;224;en;Bodyweight 225;225;en;Based on your bodyweight and height your goal for BMI and weight: 226;226;en;Body Mass Index 227;227;en;first step 228;228;en;Step 229;229;en;goal 230;230;en;Basal Metabolic Rate 231;231;en;Resting Metabolic Rate 232;232;en;Resting metabolic rate is the rate at which your body burns energy when it is at complete rest. 233;233;en;Based on your bodyweight, height and activity this is your daily calory demand. 234;234;en;Your Sizes 235;235;en;Size Of Your 236;236;en;Please type the following data: 237;237;en;Cancel 238;238;en;Available Devices 239;239;en;select your equipments by tapping 240;240;en;Available Equipments 241;241;en;select your places by tapping 242;242;en;Available Training Places 243;243;en;Please take a relative bigger weight and repeat 12-30 times 244;244;en;Please take a medium weight and repeat 20-30 times 245;245;en;Equipment Filter 246;246;en;Live-Server 247;247;en;Test-Server 248;248;en;All Exercises has been filtered out 249;249;en;base 250;250;en;Hypertrophy 251;251;en;Gain Strength 252;252;en;repeats 253;253;en;minutes 254;254;en;Rest time 255;255;en;Suggestions based on your test 256;256;en;Repeats volume 257;257;en;Weight volume 258;258;en;Calorie 259;259;en;Max BPM 260;260;en;Min BPM 261;261;en;Average BPM 262;262;en;Fatburn % 263;263;en;Health Data Summary 264;264;en;Congratulation! 265;265;en;You have achieved to first 100% test round! 266;266;en;Now you have unlocked: Development By Muscles and the Suggested Trainings Plan 267;267;en;The 268;268;en;the first 269;269;en;the second 270;270;en;the third 271;271;en;Go Premium 272;272;en;Unleash your potential with WorkoutTest Premium! 273;273;en;feature is reachable after you finished 274;274;en;100% test rounds 275;275;en;Keep Testing 276;276;en;Enjoy also this premium fetaure to show all old evaluation data of your successful exercises. 277;277;en;Please define your Exercise Plan 278;278;en;Go to: 'Training Plan' - 'Edit My Custom Plan' 279;279;en;Jump there » 280;280;en;Purchase was not successful 281;281;en;Purchase was cancelled 282;282;en;Successful Purchase 283;283;en;Now you can use the premium features of WorkoutTest! 284;284;en;Where do you stand achieving your tests? 285;285;en;It shows which muscle group test did your achieved already.
If you have sucessfully tested one of the base exercises of each muscle group
286;286;en;Unleash Your Development Now! 287;287;en;Learn about your development, enjoy AI-driven predictions of all of your skills and bodyparts. 288;288;en;Subscription Conditions 289;289;en;Payment will be charged to your account. Subscription automatically renews unless auto-renew is turned off at least 24 hours before the end of the current period 290;290;en;Account will be charged for renewal within 24 hours prior to the end of the current period 291;291;en;Montly 292;292;en;Annual 293;293;en;Predictions with Artificial Intelligence 294;294;en;14% discount 295;295;en;2 months free 296;296;en;Development programs 297;297;en;Suggestions based on your actual status 298;298;en;Special customized training plans 299;299;en;Or type the time manually 300;300;en;sec 301;301;en;min 302;302;en;Edit Profile 303;303;en;Activity 304;304;en;Body Type 305;305;en;Goal 306;306;en;Gain Muscle 307;307;en;Weight Loss 308;308;en;Set your goal 309;309;en;Set your fitness level 310;310;en;Set your body type 311;311;en;These equipments and devices are available 312;312;en;Successful Registration 313;313;en;Now we would like to know you better to lift the experience of the app. 314;314;en;Please go through the pages, it will take couple of minutes! 315;315;en;Body Type Analyser 316;316;en;How likely is it true about you? 317;317;en;Not True 318;318;en;Maybe 319;319;en;True 320;320;en;« Back 321;321;en;1. I have basically a thin and bony physique 322;322;en;2. Long limbs and narrow shoulders are typical of me 323;323;en;3. It is difficult for me to build muscle 324;324;en;4. My chest and waist are nearly the same width 325;325;en;5. ’Chopstick’ was my nickname in the kindergarten 326;326;en;6. I easily lose the muscle I built up 327;327;en;7. To my knowledge, my body fat percentage is low 328;328;en;8. Basically, I have a sporty and athletic physique 329;329;en;9. I have a wide collarbone and shoulders 330;330;en;10. My hips are narrow and my waist is sporty 331;331;en;11. I get muscular quickly 332;332;en;12. My chest is wider than my waist 333;333;en;13. I could be the statue of David 334;334;en;14. I have a strong calf and forearm 335;335;en;15. I have a wide rib cage 336;336;en;16. I have thick and wide joints 337;337;en;17. My bones are strong 338;338;en;18. My body is muscular but a little fatter 339;339;en;19. My hips are wider than my chest 340;340;en;20. Tun’ could be my nickname too 341;341;en;21. I lose weight hard and gain weight more easily 342;342;en;22. I have a strong and chunky physique 343;343;en;Your Bodytype result 344;344;en;Change the weight to 345;345;en;Search Exercises... 346;346;en;No exercise found 347;347;en;Edit Your Training Test Set 348;348;en;Start training 349;349;en;Enjoy the exercises, good luck with the testing! 350;350;en;Please continue with the next exercise in the queue: 351;351;en;Or, you can redifine this exercise queue in the Compact Test menu 352;352;en;you are able to do 12-20 repeats with 353;353;en;You have an active Test Set! 354;354;en;Do you want to override it? 355;355;en;Press OK to continue 356;356;en;Continue 357;357;en; your 358;358;en;\nyour plan is available for 24 hours 359;359;en;Start 360;360;en;Compact Test 361;361;en;Custom Test 362;362;en;Set