A crucial but often overlooked aspect of weight training is the pace at which you lift. Certified sports and conditioning specialist Bill Hartman 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 a bench press

THE TEST

Do a typical warm-up. Estimate a weight you can lift only once, and lift 60 per cent of that for five reps. Then lift 70 per cent (three reps), and 80 per cent (one rep). Now do your one-rep max (1RM), noting the time it takes to lower and raise the weight.

If you take more than five seconds . . . . . . you may lack explosive strength. Work on lifting faster to increase the elasticity of your muscles and tendons. Perform the following workout once or twice a week for 4-6 weeks. 1. Using half of your 1RM weight from the test, time how long it takes you to lift that weight for five reps. Add one second to that time. That's your target time. For example, if your 1RM max is 90 kilograms, you'd lift 45kg for five reps. And if those five reps take you 7.5 seconds total, your target time is 8.5 seconds. 2. Add weight to the barbell in 2-5kg increments, and try to perform five reps with each weight within a time faster than your target time. For example, you'd do five reps at 50kg, then 55kg and so on. Rest for 60-90 seconds between sets. 3. Perform as many sets of increasing weight as possible. When you can no longer perform five reps faster than your target time, the exercise is over for the day.

If you take less than 5 seconds... Your muscles and tendons already move fast, so increase the amount of weight you can lift. To do that follow the workouts in this chart on separate days. They focus on lowering reps and adding weight. Rest 2 to 5 minutes between sets.

WEEK	WORKOUT 1 (sets/rep)	WORKOUT 2
1	65%* 4/6	72% 4/6
2	70% 4/6	77% 3/6
3	75% 3/6	82% 5/4
4	80% 4/4	87% 5/3
5	85% 4/3	90% 4/2
6	92% 2/2	95% 4/2
7	85% 3/2	Off
8	Retest your 1RM

• This indicates the percentage of your 1RM from the test. If your max was 90kg, your first lift in week 1 is 65 per cent of 90kg, which is 58.5kg.