Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

5 rep max

JKurz1

JKurz1

Banned
COuld someone point me to the formula for finding your 5 rep max if you know your single rep max? Much thanks!
 
There are several around, each giving a slightly different percentage. Madcow links to some from his table of contents.

The one I use suggests that your 1RM should be 17% higher than your 5RM. Your 5RM would, correspendingly, be 14% lower than your 1RM
 
Links and tables are just 'guesstimates' at best. They take people who are all fast twitch, then people who are slow twitch and average the numbers.....most people fall in the middle and you'll have a decently accurate number......but they're not accurate sometimes, best way to get a 5rm is just to do a 5rm.
 
thank you....I just want to start incorporating this new chest routine that utilizes your 5 rep max....it's two times a week and goes 60%, 70, 80, 90, 100% 5 x 5 the first day and then the same but 102% for the final set on thursday...

Then it's incline dbell 8-10 x 3

fly x3

dips x 3

decline x 3

thoughts....
 
So right now, say I max bench at 200lbs.......for a single (itll be 350 again sometime soon!!! Hell it was 100lbs 3 months ago.....you guys will all be proud of my changes but we wont go there again.......4200 cals...no cardio......loving it....
 
You can find several formula out there for working it out, but I believe (and this is my personal theory) there's a close correlation between the number of posts someone can make about HRT, clean starts, almonds and cheese and the weight they can lift.

Unfortunately it's something of an inverse relationship but the science is sound. Hows about you just try 180 for 5 and see if that works
 
What?!? Just go in and try it?

Some lifters are just too obsessed with picking up heavy weights rather than thinking through it.

Usually it's the stronger ones. :p
 
I used that formula.....worked pretty nicely, 60%, 70, 80, 90, 100 started around 95x5 finished with 175x5.......
 
Cool - if your training one lift multiple times a week have a heavy day and a light day. Maybe 4 sets of 5 on the ligth day and 5 sets of 5 on the heavy day w/ maybe one triple then use the triple for next weeks top set of 5.
 
al420 said:
Cool - if your training one lift multiple times a week have a heavy day and a light day. Maybe 4 sets of 5 on the ligth day and 5 sets of 5 on the heavy day w/ maybe one triple then use the triple for next weeks top set of 5.
Click to expand...

headcase :artist:
 
al420 said:
Glad it worked - like has been said try to not overthink it. Why not just use Madcows spreadsheet and go off it for weekly numbers on selected lifts?
Click to expand...
That's where I got the above link. :)
 
Protobuilder said:
headcase :artist:
Click to expand...
thanks al ill pm ya...



proto - get some confidence......im sure its hard being an ugly dude who is also chubby, but there is more to life bro....youll find someone......
 
You must log in or register to reply here.

Similar threads

L
would you do 1-2 rep max outs to strength train?
Replies
8
Views
571
Arabian
Arabian
ry-rhino
reps and sets
Replies
23
Views
2K
RoySimpson
RoySimpson
Z
adjusting workouts for cutting down
Replies
7
Views
494
Arabian
Arabian
T
how to do a deload
Replies
7
Views
692
Ulter
Ulter
D
going heavy and power lifting
Replies
24
Views
2K
RoidRage69
RoidRage69
Top Bottom