![]() Take that number and multiply the weight you used for the number of reps. Here's another formula for calculating one rep max. Here's a chart you can use to estimate your one rep max for specific lifts. There's also an online one rep max calculator at the CyberIron Bodybuilding and Weightsnet Alternately, if you have been working 2-3 rep sets for a while, higher reps sets will take a while to get used to. This chart should not be taken as an absolute, and remember if you have been doing high rep sets for the past 3 months, you are not going to be able to handle the 1 rep max that the math says you should, due to lack of tendon strength and raw power neccesary to lift low rep weights. You don't have a spotter available to help you find a 1 rep max on your bench press,īut you do know you can squeeze out (barely) 5 good reps at 230 lbs. You are working a periodization routine, and you need to find percentages of your 1 rep max to set up your weekly routines. You should be able to do an 8 rep set at 303 +/- 5 lbs. You want to know what a good hard set of 8 reps would be, and you know your current 1 rep max on the squat is 385 lbs. RepsĪ routine for squats calls for you to do 3 sets of 8 reps. If you know your "x" rep max, and you want to find out what your 1 rep max should be for that exercise, devide the coefficent by the corresponding "rep #". If you know your One Rep Max, and you want to do a set that calls for a set number of reps, multiply your reps by that coefficient to determine the proper weight for the reps (I know it's confusing, the examples at the bottom will clear it up). On this table you have "Reps" and "Co-Efficients". ![]() If you can't use JavaScripts, here's a table you can use to calculate your one rep max. Your browser must be able to use JavaScripts in order for this calculator to work! One Rep Max Calculator One Rep Max Calculator
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |