How To Determine A 1 Rep Max...

[SNDMN]

I was curious what the accepted method of determining a one rep max is. Obviously, the one sure-fire way to do it is to just see how much weight you can lift once. But some people don't like doing that, for reasons of trying to avoid injury. I have always done it this way, although I don't know if this is correct or not: take the initial weight being lifted as your first rep, and then each rep following, add five pounds. For example, say you can bench 275 for five reps. You would determine your one rep max this way:

275 x 1st rep = 275
x 2nd rep= 280
x 3rd rep = 285
x 4th rep = 290
x 5th rep = 295

Therefore, the one rep max on bench would be 295 lbs. This seems, at least to me, to be an accurate way of gauging a one rep max because when I was able to do 275 for five reps, I was only able to do 295 for one rep.

 

[WeirdAl]

Your estimate seems low.
Here's one I'm familiar with:
http://keithpayne.homestead.com/files/estmax1.htm

 

[rico*]

I dont think it works that way bro. I dont know any other way to find out what I can do for a 1 rep max, Than to do a max lift. So I'll bump it up.

 

[BLEED GREEN]

I just bumped the 1rm calculator from our Training forum.

 

[SNDMN]

Thanks, BLEED GREEN. That seems about right.

 

[midwtchamp]

just put about 323 plates on each side and see if you can do it? if not then that isnt your 1 rpm take some wt off and try again..

 

[SNDMN]

I get it, Mdwtchmp, a weight lifting joke...LOL.

 

[1bigmus]

Here was method given to me years ago. You lift a weight at a certain amount. Multiply the number next to the apropriate rep number 1-20 and your next weight should be that.

Example you bench 200 lbs for 7 reps. 200x1.1875~238 Your next set should be close to this and try to rep out as many reps as you can. If can usually figure your 1 rep max in 2-3 sets.

20 2.0000
19 1.8182
18 1.8000
17 1.7000
16 1.6000
15 1.5000
14 1.5000
13 1.4168
12 1.3534
11 1.2900
10 1.2500
9 1.2289
8 1.2080
7 1.1875
6 1.1563
5 1.1250
4 1.1040
3 1.0833
2 1.0625

The chart Weird Al gave the link to looks easier though.

 

[scorpio]

Calculators and charts aside, the only way to actually see what it is, is to accomplish it.

 

[Choke03]

JUST DO IT !!!!

 

[SNDMN]

I tend to believe that Scorpio's way- actually doing it- is the only valid way to record one's accomplishments. "In theory" is logical, but perhaps not always realistic.

 

[jaywooly]

I wont do a one rep max. And I wont do math. So when people ask I just guess. I estimate probably much higher than I can actually do. Some people call this "lying."

 

[BLEED GREEN]

I wont do a one rep max. And I wont do math. So when people ask I just guess. I estimate probably much higher than I can actually do. Some people call this "lying."

Would that be considered an actual theory?

 

[zoom]

The simple rule of thumb that I've used for years is to multiply your 8 rep weight by 1.25. It's easy to remember and easy to calculate in your head. You simply divide the weight you lifted for 8 reps by four then add it to the weight. I've used it for dl's, squats, and bench for several lifters with very different body types, and it gets you close enough.

 

[jaywooly]

What I dred about the 8 rep max theory is:

What if you manage 9 reps? then you have to wait a week to put more weight on...

 

[SNDMN]

This board is full of theologians!

 

[jaywooly]

This board is full of theologians!

I don't see much religious stuff here? lol

 

[Badgermoon]

Must be reffering to me... I'm a catholic rabbi.

 

[alpineslide]

I agree...the only true way to find out is to just do it, but I was looking at that chart and realized something. This might be easier then dragging that stupid chart around with you all over the gym.

If you take the weight that you can do 10 times and add 1/3 of that weight it comes pretty close to what the chart says is your 1 rep max.

Ex: 150 x 10 reps.....chart says 199
150 + ( 150/3 ) = 200

Ex: 300 X 10 reps.....chart says 398
300 + ( 300/3 ) = 400

 

[WeirdAl]

I just like to step on the scale, read that weight, and double it. Should be about right, lol