The 5-Second Muscle Test

A crucial but often overlooked aspect of weight training is the pace at which you lift. Bill Hartman, C.S.C.S., uses this simple test to spot weaknesses and help men increase the amount of weight they can hoist. Take the test as you perform a squat or bench press.
The Test
Do a typical warmup. Estimate a weight you can lift only once, and lift 60 percent of that for five reps. Then lift 70 percent (three reps), and 80 percent (one rep). Now do your one-rep max, noting the time it takes to lower and raise the weight.