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How exactly do I figure out my 1RM on any given exercise? Do you warm up then work up to it? Or just pick a weight and see how many reps you get with it?
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1rm
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Arioch
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Given the wide variety of formulas, as well as the fact that everyone will be able to do a different number of reps at different relative intensities (% of 1 rep max), the easiest way to be sure is to simply do it. This assumes that you have done an appropriate amount of low rep training first.
Screwball
New member
I agree...
I agree with Arioch. The best way to find your 1-rep max is to work up to a weight that only allows you an all-out effort to complete 1 rep. A good way to accomplish this is to warm-up and stretch properly then begin adding weight in a logical & consistant manner (10 lb. - 25 lb - 50 lb. - 100 lb. jumps). At the lower weights you can perform triples and then doubles as the weight gets heavier and then finally singles. A rep pattern example follows:
bar x 10
135 x 6
185 x 3
225 x 3
275 x 2
315 x 2
365 x 1 (easy, good bar speed)
405 x 1 (getting heavy, 1-rep max is near)
425 x 1 (very hard push but clean attempt)
445 x X (missed attempt, too heavy)
435 x 1 (dropped the weight, took everything you had to get the
weight, this is your new 1-rep max)
- Screwball
I agree with Arioch. The best way to find your 1-rep max is to work up to a weight that only allows you an all-out effort to complete 1 rep. A good way to accomplish this is to warm-up and stretch properly then begin adding weight in a logical & consistant manner (10 lb. - 25 lb - 50 lb. - 100 lb. jumps). At the lower weights you can perform triples and then doubles as the weight gets heavier and then finally singles. A rep pattern example follows:
bar x 10
135 x 6
185 x 3
225 x 3
275 x 2
315 x 2
365 x 1 (easy, good bar speed)
405 x 1 (getting heavy, 1-rep max is near)
425 x 1 (very hard push but clean attempt)
445 x X (missed attempt, too heavy)
435 x 1 (dropped the weight, took everything you had to get the
weight, this is your new 1-rep max)
- Screwball
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