The One Rep Max What it is, how to find yours and how to use it in your training.
Rep Max (1 RM) is the ultimate test of strength. It is the maximum
amount of weight you can lift on a given exercise for one rep.
Many programs list
their weights to be used as a percentage of 1 RM, e.g. do a set of 8 reps
on bench with 80% of your 1 RM. If your 1 RM on the bench is 200 pounds,
you will do a set of 8 reps with 160 pounds.
measure is the Ten Rep Max or
10 RM. This is the maximum amount
of weight you can lift for ten reps.
Rep Maxes should be slow. You can judge how close you are to
your 1RM by the speed of your warm-up sets.
Any exercise can be done
for a 1 RM but some exercises are better suited to the 1RM. These include:
In order to improve
your 1 RM, you must train close to that rep range. In other words, practice.
If you are consistently training in higher rep ranges, you are using a different
recruitment pattern. Combination training is also good. This means medium
weight with high velocity to work the explosive muscle fibers and heavy
weight with low velocity to work the regular fast-twitch fibers.
For some exercises,
the technique for a good 1 RM is different than the technique is for regular
multi-rep sets. This is obvious in powerlifting where the goal is to lift
as much weight as possible. A powerlifting squat is different than a bodybuilding
squat. In the powerlifting squat, the bar is held lower on the back and
the lifter leans over a lot more.
Enter the amount of weight you lifted (Lbs/Kg) and the number of reps you completed. Your One Rep Max (1 RM) will appear at the bottom left, and your various percentages of 1 RM will appear on the right side.
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