Any exercise can be done
for a 1 RM but some exercises are better suited to the 1RM. These include:
| Bench
press |
Squats |
Military
press |
| Deadlifts
|
Barbell
curls |
Power
cleans |
- 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.
Instructions:
Enter the
amount of weight you lifted and the number of reps you lifted it for (the
number of reps must be between 1 and 10 in order for the calculation to work).
Your One
Rep Max will appear at the top and all your percentages will appear
below it.
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