Please Scroll Down to See Forums Below 
.jpg "Research Chemical Sciences")
.png "Research Chemical Sciences")
mattcanning99
New member
here is an interesting chart i found, which should be able to help you in calculating your projected 1RM's. this will make it easier for you to decide how much weight you want to try, as it gives you a good ball park figure.
Relationships between reps and % maximum load for one rep maximum (rm). The maximum strength zone is 1 - 6 reps, and bodybuilding 6 - 12. Strength / Endurance 12
reps or more.
Repetitions-------------------------------Coefficient
1---------------------------------100
2-------------------------------- 95.5
3-------------------------------- 91.7
4-------------------------------- 88.5
5-------------------------------- 85.7
6---------------------------------83.2
7-------------------------------- 80.9
8---------------------------------78.8
9---------------------------------76.9
10-------------------------------75.2
11-------------------------------73.6
12-------------------------------72.1
13-------------------------------70.6
14-------------------------------69.2
15-------------------------------67.8
16-------------------------------66.5
17------------------------------ 65.3
18-------------------------------64.1
19-------------------------------63.0
20-------------------------------61.9
HOW TO USE THE CHART:
If you bench press 135 * 12...divide 135 by the coefficient of 12 (0.721) and get 187.2...meaning your one rep max for bench press is 187.2 pounds roughly
If you arm curl 100 lbs once, then to find out what you should do for sets of 8 to failure, multiply 100 by the coefficient for 8 (0.788), to find that you should be able to arm curl 78.8 pounds 8 times to failure.
Relationships between reps and % maximum load for one rep maximum (rm). The maximum strength zone is 1 - 6 reps, and bodybuilding 6 - 12. Strength / Endurance 12
reps or more.
Repetitions-------------------------------Coefficient
1---------------------------------100
2-------------------------------- 95.5
3-------------------------------- 91.7
4-------------------------------- 88.5
5-------------------------------- 85.7
6---------------------------------83.2
7-------------------------------- 80.9
8---------------------------------78.8
9---------------------------------76.9
10-------------------------------75.2
11-------------------------------73.6
12-------------------------------72.1
13-------------------------------70.6
14-------------------------------69.2
15-------------------------------67.8
16-------------------------------66.5
17------------------------------ 65.3
18-------------------------------64.1
19-------------------------------63.0
20-------------------------------61.9
HOW TO USE THE CHART:
If you bench press 135 * 12...divide 135 by the coefficient of 12 (0.721) and get 187.2...meaning your one rep max for bench press is 187.2 pounds roughly
If you arm curl 100 lbs once, then to find out what you should do for sets of 8 to failure, multiply 100 by the coefficient for 8 (0.788), to find that you should be able to arm curl 78.8 pounds 8 times to failure.
Last edited: