Subject: Re: One Rep Max... how? Reply-To: mvm@epg.harris.com (Matt Mahoney) References: <276a2q$1sc@nuscc.nus.sg> Date: Wed, 15 Sep 1993 14:44:18 GMT eng26006@leonis.nus.sg (Jeremy) writes: > I would like to know what is the drill for finding my one rep max. >Another problem is that I usually don't have anyone to spot for me when >I train, so is there some sort of conversion factor to obtain a one rep max >from a "4 rep max". The following conversion table is from a wall chart in my old gym: Reps % of 1 Rep Max 1 100 2 95 3 92.5 4 90 5 87.5 6 85 7 82.5 8 80 9 77.5 10 75 -------------------------------- _\/_ Matt Mahoney, mvm@epg.harris.com |(TV)| Drug of the Nation #include |____| From: Bill Roberts Subject: Re: Estimating 1RM... Date: Mon, 20 Jan 1997 12:21:15 -0500 On 19 Jan 1997, ari wrote: > Someone posted a while ago a table with the 1RM estimate > as a function of weight and number of reps. > Example if you can bench 200lbs for 10 reps then your > 1RM=constant * 200...or something like that. > Can someone please tell me how to find that table or > a similar table or formula? > > A. Ari, don't go by such a table. They are nonsense. Your performance will vary from other people's, and from lift to lift, and according to your training emphasis on 1 rep work. A good method of guessing is to determine both your 6 rep max and your 3 rep max. Take the difference and add it to your 3 rep max. However, while you would probably have the muscular strength to do the calculated 1RM max lift, you might need specific 1 rep max training to be able to accomplish it. Here's a good technique. Which I stole from the Bulgarians (not from Leo Costa -- he doesn't mention this so far as I know.) Start with your 3RM max weight. Do only 1 rep. Rest 3 min. Add 5% and again do only 1 rep. Depending on the feel, for each subsequent 1 rep lift add either another 5% or 2.5%. It's OK to stop adding weight after the 3rd rep if you feel you can handle no more. 3 min rest between all lifts. Do 6 reps total. On later workouts, you might be able to start out somewhat heavier. Make sure you do your lifts in a very controlled manner -- even if that reduces the amount you can lift, as it does on deadlifts, for example. Do your negatives slowly, too. -- Bill From: dsemeniuk@novatel.ca Date: Fri, 11 Oct 1996 Subject: Re: 1 Rep Max Formulas > ... put some weight on the > bar and see if you can squat it. Then put some more weight on and see if > you can squat it. Continue this until you can only do one rep. That final > weight will be your "1 Rep Max." There are many flaws in this method. First, by the time you get up to the last set, you're already tired (since you spent so much time doing all those sets). This will result in failing sooner. Secondly, how much weight do you add. If you make the rep @ 400, but missed the one @ 420, what is your 1RM? Is it 400? 405? 415? If you make smaller jumps in weight, you'll end up doing even more sets and be even tireder (see point one). Unless you actually need to know your 1RM (powerlifting), the best and safest method is to estimate it using a formula based on your 3-5RM. Darcy ------------------------------ Date: Thu, 10 Oct 1996 From: Reginald Braithwaite-Lee Subject: Re: 1 Rep Max Formulas Tim penned this: > OK, here is a bizarre way to calculate a 1 Rep Max. I'll use the squat for > an example. First, go into the weight room. Then put some weight on the > bar and see if you can squat it. Then put some more weight on and see if > you can squat it. Continue this until you can only do one rep. That final > weight will be your "1 Rep Max." I'm guessing you were sharing a chuckle with us. For those who didn't get the joke, here are a few reasons this method may not be right *all* of the time: Ideally, you want to try your max weight with your muscles fully prepared. Warmup sets are the traditional method. Too few warmups and you won't be able to exert maximum effort. Too many, and you'll be too tired. I'm not convinced singles are the ideal route--the rest while you add more weight after each rep may negate the preperatory effect. Another reason to avoid this is that attempting your one-rep max may be injurious to your health! This is especially true for beginning and intermediate lifters attempting squats or deadlifts without experienced spotters to check their form and assist if the weight is too much. The 1RM is usually needed to calculate sets for use in a progressive program, in which case an estimate based on 5RM or 8RM, while possibly less accurate, is safer and easier to obtain. The book "Strength Training for Basketball" has a chart comparing 10RM through 1RM. It suggests two methods for calculating 1RM. The first is based on estimates. You take a guess at your 1RM, then do warmup sets of 8, 5, and 3 reps. Now you do a set to failure at 85% of your estimate. The goal is to do five reps. If you can do more, fine. The book has a chart which allows you to work out the 1RM based on how many reps you complete. For those more comfortable with maxing out (and spotters), the book gives another method. You do warmup sets of 8, 5, 3, 2, and then 1 rep, then try one at your goal. If you think you can do more, add a small amount of weight and try again. Progression charts are given for what weights to use. For example, my estimated 1RM in deadlift is 320lbs. The book recommends that I use sets of 8x135, 5x185, 3x225, and 5+x270 for the estimated max, or 8x135, 5x185, 3x225, 2x280, 1x300, and 1x320 for the true 1RM. Essentially, the second method is what you were advocating, but with the warmups done progressively in order to prepare the body for 100% gut-busting eye-bulging effort. -- Reginald Braithwaite-Lee reg@codestorm.com ------------------------------ Date: Fri, 11 Oct 1996 From: Blayne Rawsky Subject: Re: 1 Rep Max Formulas >OK, here is a bizarre way to calculate a 1 Rep Max. I'll use the squat for >an example. First, go into the weight room. Then put some weight on the >bar and see if you can squat it. Then put some more weight on and see if >you can squat it. Continue this until you can only do one rep. That final >weight will be your "1 Rep Max." > >The advantage is that you don't have to actually use a calculator. Oddly enough, this strange method also seems to work for finding 1RM for benching and seemingly _any_ other exercise. Of course you shouldn't _squat_ with the bar to find your 1RM for benching. Seriously though, don't do too many sets before hitting that max weight. If you insist on slowly working up to your 1RM you will use up too much energy to be able to get a true max. I recommend starting with something you can do for about 8 reps (after warming the muscles up), then move up to a 4-rep weight and then on to a 1 or 2 rep weight. This is enough to get the blood flowing without wearing you out in the process. If you want to know your 1Rm max, get a spotter and try to lift it. Otherwise what's the point in all the calculations if you are not going to lift it anyway? (There might be some reason, I just don't know what it is.) Blayne Blayne Rawsky Associate Software Engineer blayne@mcdata.com http://www.mcdata.com/~ber0853 McDATA Corporation http://www.mcdata.com ------------------------------ On Sat, 25 Mar 2000 20:47:02 GMT, tharagor@excite.com (Tharagor) wrote: >I have found a program and a website that have single rep max >calculators based on number the number of reps a person can do in a >single set of a given weight. Does anyone here know where I can find >more information on the calculation? > >I've anylized the javascript on the website and it uses different >constants for each number of reps but it only goes up to 15 reps and I >can discern no clear pattern. > >Thanks in advance. > >-- Tharagor ***Why don't you just put the weight on the bar and find out what your max is. NO chart works...it is that simple. Everybody has different fast twitch to slow twitch muscle fibre ratios. Plus everyone is a bit different when getting under a heavy weight. Charts are useless...they don't even come close. The only way to know what your max is is to try it and find out. http://www.willinet.net/~broeg/index.html (now featuring Iowa Powerlifting Page and link to Chris Taylor forum) Official ASW website http://www.aswonline.com Here is a URL for a 1RM bench press calculator http://www.angelfire.com/ar/mathgod/bench.html The calculator is intended for use with the bench press. Using it for other exercises may not be applicable. Hope this helps.