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This probably sounds stupid but how do I calcualate? I mean, is it as simple as just keeping adding weight til I can only do 1 rep or is there a percentage formula from a larger number of reps?
1 rep max - how to find mine?
- Thread starter wallcrawler
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blut wump
New member
There are a slew of 1RM calculators from higher-rep lifts around, all giving different answers. The only way to be sure of your 1RM is to do what you said: keep adding weight until you can't do any more. Make sure you take a large enough rest between attempts to have recovered.
Here's a post linking to some calculators:
http://www.elitefitness.com/forum/showpost.php?p=4786862&postcount=393
You could also just Google for 1RM
Here's a post linking to some calculators:
http://www.elitefitness.com/forum/showpost.php?p=4786862&postcount=393
You could also just Google for 1RM
redguru
New member
Calculating the one rep max from other lifts is relatively easy. Predicting a One Rep Max From Reps To Fatigue[1] by Matt Brzycki is an article that gives the following equation for Predicted 1RM
The 0.278 is a number derived by comparing a wide range of senior adults. This number does not account for the number of slow and fast twitch fibers in each muscle, but a slope can be found for any exercise by substituting a variable for the 0.278.
If the original equations hold true, we can solve for delta by setting two equations using different weights equal.
Plug your numbers you found for delta into the final equation and you'll have a true 1RM prediction for your own physique.
Caveats
I've included a sample excel file, that does all the calculations for a large number of different exercises.
[1] Brzycki M, (1993). Strength testing - predicting a one-rep max from reps to fatigue. J Phys Educ Recreation Dance 64, 88-90
The 0.278 is a number derived by comparing a wide range of senior adults. This number does not account for the number of slow and fast twitch fibers in each muscle, but a slope can be found for any exercise by substituting a variable for the 0.278.
If the original equations hold true, we can solve for delta by setting two equations using different weights equal.
Plug your numbers you found for delta into the final equation and you'll have a true 1RM prediction for your own physique.
Caveats
- Use a high enough weight in the second lift so that you will fatigue at least 1 Rep quicker
- For lifts you generally do at low reps do the test at low reps as well, and yada yada for high reps
- Rest at least five minutes between sets but not more than a day, you don't want to gain strength between sets.
I've included a sample excel file, that does all the calculations for a large number of different exercises.
[1] Brzycki M, (1993). Strength testing - predicting a one-rep max from reps to fatigue. J Phys Educ Recreation Dance 64, 88-90
