T Nation

Detemining Maxes???


#1

How do you Determine Maxes of exercises you did not test your max for when you already have tested a max for a different exercise within the same muscle group?

For example, I know my Flat Bench Press Max but I don't know my Incline Bench Press Max and I would to train at a certain percentage of my max for all my exercises. It would take far to long to test myself and my clients for maxes on 30 different exercises.

Is there a standard conversion chart of maximum strength on different exercises for the same muscle group?

For example, (hypothetically) your Incline BP is generally 80% of your Flat BP and your decline BP is 110% of you Flat BP. I need info like that.

thanx


#2

Take the max and see-that is the only way. Keep it simple.


#3

I just used Google (or you can use any search engine) using the search term '1 rep calculator'. Gives you a ton of sites using a predetermined calculator. They're all the same. They come out fairly accurate.


#4

Why do you need to test max in 30 different exercises? That seems silly.
It may just be me, but when I test max for one exercise, that is the only max I do that day for that type of movement. After that the risk of injury goes way up.


#5

Take each exercise and quess a 10 rep max weight. Try and see how many reps to failure. Record the weight and completed reps for each exercise.

Use the Epley formula for a crude approximation of the 1 rep max.

1RM = (1 + 0.0333 rep) Weight


% of another exercise may or may not apply. If one never does incline bench then the % of flat bench press may be very optimistic.


#6

I would just like to know what their max would be so that I can have them train at a certain percentage% of their max.


#7

I don't even use percentages. They tend to fluctuate significantly from day to day. Instead, I'd recommend that you identify a set/rep pattern (for example, 5x5) and then find a weight that is challenging for that pattern.


#8

Good advice.

-Dan