RM % differences for different reps

[Allon]

Ok, this question is for everyone even though it relates more directly to setting up a HST routine.

I am now quoting one of the faq's from the HST site:

"I would suggest you start by actually testing for your 15RM. Once you have found it, add 20% to get your 10RM. Then add 15% to your 10RM to estimate your 5RM.

So if your 15RM for bench is 200lbs, you can estimate that your 10RM will be around 240lbs. And further, if your 10RM is 240 your 5RM will be around 276lbs.

When estimating your maxes, be conservative. It’s better to guess too light than too heavy.
"

OK - I found that I am nothing like that. for most exercises my 10 RM is almost twice the amount of my 15 RM. Am I just completely different than anyone else or am I doing something wrong? I find that a weight I can lift 15 times is much lower than what I can lift 10 times.

When doing 15 reps the lactic acid starts building really hard at the 10th rep. Interstingly enough, I found that when lifting light weights the lactic acid feeling can start even beofre the 8th rep, does that maybe means that when lifting heavier weights the pressure takes my mind completely off the lactic acid fatigue and I could go to 12-3 reps with double the amount of weight than I could 15??? I know it sounds far faetched but I swear these are the realities I am seeing when testing out my maxes.

 

[ghettostudmuffin]

Most max predictions are bunk imho.

Taking a look at my past lifting experience, if I could bench 155x10, then my max would be around 180. That's only a 25lbs difference goin from 1 to 10 reps. If I could bench 205x5, my max was like 225, a 20lbs difference.

So my rep and max weights are nothing like what most charts say it should be, so I never use em.

Use what works for you, if your poundages are way different from what the HST charts say it should be, then figure out what poundages you should use based on what reps you get with what weights you use.

Always remember, we are all different. Make every thing work for YOU, not conform to what someone or soemthing else says you should. Only you know your body.

 

[Allon]

Thanks Ghetto, I always appreciate your great posts Karma to you.

 

[ghettostudmuffin]

Thanks bro, glad to help.

 

[halfaclue]

Ok, this question is for everyone even though it relates more directly to setting up a HST routine.

I am now quoting one of the faq's from the HST site:

"I would suggest you start by actually testing for your 15RM. Once you have found it, add 20% to get your 10RM. Then add 15% to your 10RM to estimate your 5RM.

So if your 15RM for bench is 200lbs, you can estimate that your 10RM will be around 240lbs. And further, if your 10RM is 240 your 5RM will be around 276lbs.

When estimating your maxes, be conservative. It’s better to guess too light than too heavy.
"

OK - I found that I am nothing like that. for most exercises my 10 RM is almost twice the amount of my 15 RM. Am I just completely different than anyone else or am I doing something wrong? I find that a weight I can lift 15 times is much lower than what I can lift 10 times.

When doing 15 reps the lactic acid starts building really hard at the 10th rep. Interstingly enough, I found that when lifting light weights the lactic acid feeling can start even beofre the 8th rep, does that maybe means that when lifting heavier weights the pressure takes my mind completely off the lactic acid fatigue and I could go to 12-3 reps with double the amount of weight than I could 15??? I know it sounds far faetched but I swear these are the realities I am seeing when testing out my maxes.

Your not alone..I never lift more then 10 reps so my 15 rep maxes sucked and those 2 weeks were harder for me then the 10's have been.

 

[WalkingBeast]

That equation is WAY off for me. I was even conservative and made my 15 rep max 275, when Ive done it for 17 reps. Using 275 as my 15 rep max, 330 was my estimated 10 rep max, and 380 my 5 rep max. Ive only gotten 315x10,335x5 and 380x1. Very inaccurate for me.