how to calculate your 1RM

B

Benny

0
guys i wanted to know how to calculate your 1RM

i been trying to find it through weight training books but most of them base it on a 10 rep basis which then refer to a chart to give your 1rm
that sounds inconvenient to apply to every exercise

most fitness intructors just advise going go a weight that you can lift for about reps.
i dont like that and prefer things to be more accurate
so anybody has any links to sites or know anything about the full calculation

it may be complicated but id like to know it

any help will be most appreciated :)
 
its best to find your 1rm simply by finding the maximum weight you can lift with on only 1 rep of the exercise, thats the only way you can find it 100% (99%?) correct.. calculationes is not based on YOU but on the average.. and average isent something that happenes all the time in weight lifting.

if you want to calculate though:
http://www.bodybuilding.com/fun/1rm.htm
you will need to do the exercise a given number of reps until you cant do anymore.. its the only way:p
 
Thanks a lot, I was going to ask this question sometime when I finish my bulking and begin neuromuscular.
 
no problemo :p dang, im kinda not looking forward to the time when i have to try to find my 1rm in the oly lifts:p i gotta make sure i get my form 100% before that time:p
 
My concerns are how do you account for the increase in strength

Also you cant really be cal your one RM everytime
how often should you be calculating

also do you assume any percent increase in your 1RM in your next workout

@Nobody;
how long do you maintain the neuro muscular phase
also how many reps do you go about doing in this phase


to all
whats the benefits of a neuromuscular phase

thank Karky and Nodody for your posts:)
 
you dont need to calculate your 1rm all the time..
the reason you find your 1rm is so you can find out different percentages of the max weight you can lift in each of the lifts.
Say when i wanted strenght:
You need to lift 80% or more of your 1rm to gain str. so i found my 1rm and then calculated 80% of it with basic math, then figured out how many reps i could do with that weight (80% of max). so the ammount of reps i did, which in my case was 8, was the ammount of reps i used when training. so i just used that, and increesed the weight as often as i could, keeping the 8 rep max.
and how often you need to do it.. dont do it too often.. finding the 1rm is very hard on your muscles and cns (i think) it could be handy to know each time you are chaning routine i guess.
the next workout the 1rm could have incresed.. but its not likley to happen each workout.. and as i said, you dont need to find your 1rm all the time;)
 
no problem:) i think i got it all inn there, if not.. im sure one of the more experienced lifters will :p
 
Here is a little something I foud that you can use your 1RM for:


Variable Strength Power Muscle Mass Endurance
Load (% of 1RM) 80-100 70-100 60-80 40-60
Reps per set 1-5 1-5 8-15 25-60
Sets per exercise 4-7 3-5 4-8 2-4
Rest between sets (mins) 2-6 2-6 2-5 1-2
Duration (seconds per set) 5-10 4-8 20-60 80-150
Speed per rep (% of max) 60-100 90-100 60-90 6-80
Training sessions per week 3-6 3-6 5-7 8-14
 
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