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10 REP and 1 REP Maximums

Chris1980 Posts: 67 Joined: 2000/12/16	2001/09/20, 12:01 AM Hey Guys, I've been lifting for a little bit now and I still don't know how to get my 10 and 1 REP Maximums. I mean I heard it is a good idea to know what it is so then you can work your way up that way as oppose to just picking up weights. Is that true and how can I find them? THanks guys, Chris
BillK Posts: 361 Joined: 2000/12/26	2001/09/23, 05:41 PM Well, Chris load up a plate with a weight that you can only lift 10 x then use FT's One Rep Max Calc to deterime your 1 max. You can find the calc under the "Exercise ft Tools" from the nav bar on the left. Hope this helps. ~billk~
Colin Posts: 7 Joined: 2001/10/26	2001/10/08, 06:08 PM The best way is to load up the bar, within reason, and test yourself. Always use spotters or the power rack when attempting max lifts! The way I would suggest for determining your 1 RM would be to pick a weight that you are fairly confident that you can lift once. Do a few warm-up sets. I prefer using 20% of my projected lift for 8 reps, 40% for 5, 60% for 3, 80% for 1, and 90% for 1. Load up the bar for your attempt and hoist it once. If you think you've got more in the tank, add 5 or 10 pounds, wait 5 or 10 minutes, and repeat the process until you fail to lift a given weight. It isn't exact, but it will provide a good starting point for planning periodized programs. Failing that, use the 1 RM calculator, but remember, the closer your reps are to 1, the more accurate the estimate provided by the formula. Colin Hey Guys, I've been lifting for a little bit now and I still don't know how to get my 10 and 1 REP Maximums. I mean I heard it is a good idea to know what it is so then you can work your way up that way as oppose to just picking up weights. Is that true and how can I find them? THanks guys, Chris
Schrad0069 Posts: 8 Joined: 2002/01/17	2002/01/17, 11:58 PM Another way to calculate you 1RM is to take the weight multiply it by .03 then multiply it by the reps, plus the weight you did. Exsample: 185 x .03 x 10 + 185 = 240.5 That is the 1RM.
Schrad0069 Posts: 8 Joined: 2002/01/17	2002/01/17, 11:58 PM Another way to calculate you 1RM is to take the weight multiply it by .03 then multiply it by the reps, plus the weight you did. Exsample: 185 x .03 x 10 + 185 = 240.5 That is the 1RM. This is a formula that pro body builders use.
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/01/18, 03:57 AM Cool Schrad, good info, forgot about it, thanks.
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/01/18, 10:55 AM Cool!!!
mazzgolf Posts: 74 Joined: 2002/05/28	2002/08/08, 01:07 PM I'd like to bump this up again. What is the formula thatthe ft 1RM calculator uses, because it seems to be different?? I entered 10 reps at 185 pounds on the 1RM calculator and got 246 as the 1RM. This formula mentioned by Schrad comes to 241. More importantly, what do you DO with it? Let's say my 1RM comes out to 100 - what now? Do I use it to determine the weights I should select in my different sets?
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/08/08, 01:45 PM Well, for me, the 5 pound difference doesn't amount to much so I could safely use the higher weight. As far as what you do with it? In powerlifting, your entire routine could be based on projected 1RM (this is normally a few pounds more than your 1RM). So, if I want to gain strength in the next few weeks, say by about 15 pounds, I will add this weight to 246 and base my routine on that. -------------- **_Robert_** Pain is temporary; glory is forever!
mazzgolf Posts: 74 Joined: 2002/05/28	2002/08/08, 01:48 PM Oh, never mind - a little search on the Internet and I just got a plethora of web sites about this... turns out the REAL constant to use is 0.033 - that additional 3 one-hundreths accounts for the 5 pounds discrepency. So, it looks like the ft web site is using the more precise constant 0.033 as opposed to 0.03. I'd still like to know how people use it. The web sites I see are very technical and confusion... I see things like you should be able to do 8 reps at 80% or whatever... but none that I saw talk about the pyramid technique and the guidelines for determining the amount of reps and weight per set to use (based on your 1RM)... was hoping some people out there would tell us how they do it for their own routines...
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/08/08, 02:31 PM Under the pyramid scheme, there's no set rule or percentage you should use as one's strength usually diminishes as the sets progress. As I've mentioned earlier, in powerlifting, percentages could be used as a basis on which you train. As in the example I've used, you can work progressively using 58-64% of your projected 1RM for the first 4 weeks. Thereafter, poundages increase all the way up to 95%. Go to the deepsquatter website then click on archives. Then, look under the 3x3 system under Stephan Korte. That should explain how that one particular routine works, including how projected 1RM are calculated and how it is used to base an entire training routine on. Good luck! -------------- **_Robert_** Pain is temporary; glory is forever!
RockthePenguins Posts: 8 Joined: 2002/08/02	2002/08/08, 05:36 PM that 1 rep max calculater thing on this site is bullshit, I can do way more than it says I can...