Calculate Your One Rep Max!
Before beginning any strength-training program, it is advisable that a lifter determine their one-repetition-maximum (1RM) to gauge their current strength level. Essentially the result of one-repetition-maximum testing will give a precise indication of how much weight one is capable of lifting for one repetition across a range of exercises, sport specific or otherwise.
Upon learning of their one-lift capacities, one can design their program around these maximal weights. For example, it might be suitable for power-training that 85% of a one repetition maximum is used as a training weight for the bench press, squat, and deadlift. For toning, or developing a defined body for the beach, 70%, or lower, might be more appropriate.
In addition to consistency and effort, precision is one of the keys to a successful training experience. 1RM will help to ensure that the amount of weight lifted is more precisely in line with ones program objectives.
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but u know what like it all depends i mean the calculator is pretty accurate but like some people are good at just doing one rep like some days i can barely do 295 more than 2 or 3 times and the calculator says my max is under 315 but when i try 315 i drive that **** up easy
awesome. i was able to recreate my high school program for strength training with the percentages provided for any workout at any weight and it didn't take me all day to do the math! lol.
hi guys..can help me? im lifting 5 pounds of dumbells and i lift it 70 times. how many reps is that?
sorry newbie in teen bodybuilding dunno much yet. u can reply via email: here's mine
email@example.com. any reply will be highly appriciated thankyou..
never done dead lifts before in my life and im 44 but took the advise and did 2 warm up sets and got up 175lbs 10 time. i could have done more but wanted to be careful. did another set to 8 so i stopped there. next week im goona try 180/185,i'm pretty sure i can do it but the warm ups were key. great advise ty!
Hi all, just been to the gym there and was trying to work out my 1 RPM...17.5KG either side of the bar = 35kg in total. Do I add the weight of the barbell? How much do these usually weigh?