how do you determine your 1RM?

igunick · 10-13-2005, 12:51 PM

same as title

Marinewithego · 10-13-2005, 12:54 PM

http://www.joeskopec.com/repmax.html

ninja · 10-13-2005, 12:56 PM

Good call MWE.

You can also just figure that your 5RM is approximately 85% of your 1RM and go from there.

wingsfan · 10-13-2005, 12:59 PM

i'm assuming you mean by actually doing it and not calculating it based on some other RM. also, don't try and do 1RM's on single joint muscles. just do them on the big ones.

1. do about 10 reps at a light weight. rest a minute.

2. put an amount on the bar that you can do about 6-8 times. rest 2 minutes.

3. put an amount on the bar that you can do 3-4 times. rest 4 minutes.

4. go for what you think you can do 1 time (and only do it one time). rest 4 minutes.

5. if you were able to complete the rep, add about 5-10 pounds (or more depending on how well you got that rep up) and try and complete after the rest.

6. if you failed, lower the weight 5-10 pounds (or whatever) and re-try after the rest.

7. keep repeating cycle until you've found the spot where the 1 RM is all you can do, and couldn't do another rep but isn't low enough to where you could do more.

igunick · 10-13-2005, 01:09 PM

Quote:

Originally posted by wingsfan:
i'm assuming you mean by actually doing it and not calculating it based on some other RM. also, don't try and do 1RM's on single joint muscles. just do them on the big ones.

yeah that's what I mean. Sorry, I guess I could have been more specific.

Blackjack · 10-13-2005, 01:27 PM

For those that work out alone or at home, I think I've seen tables before that expand on the percentage listed by Ninja. So it can be calculated without actually going to failure.

kmfisher · 10-13-2005, 02:27 PM

The one thing that bugs me is that your 5RM is for 1 set of 5 reps, not 5x5 or anything else. Right? Because I might work with 5x5 at 160 lbs when I could possibly do a single 5 rep set at like 170 lbs.

The difference in the 1rm between the nmbers is 188 and 200 lbs in those cases and greater with bigger numbers.

igunick · 10-13-2005, 02:32 PM

hmm good point kmfisher

hypersonic · 10-15-2005, 06:26 PM

having your rep weight calculated for max 1rm is not very dependable. there are many diffrent types of muscles me and you might be lifting same amount for 15 reps but 1rm may be considerably diffrent.

Newlife · 10-16-2005, 10:08 PM

The only way to know your 1 rep max is to lift the weight for 1 rep. Everyone is different and there is no magic formula that works for all. Once you know your 1RM, it easy to push it a bit more as you know what you have already maxed at. I would do a few light sets at about 50%, and then push hard. This is where having a partner really help.

Good Luck.