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Determining 1 RM's

Hello,

I’m currently doing a program that requires me to know my 1 RM’s for different exercises.

I don’t have the time to actually calculate my 1 RM for so many exercises, so can anyone tell me a method/technique for estimating what my 1RM’s would be?

thank you.

You put as much weight as you can move on the bar for one rep, and this is your one rep max.

Very easy.

Simple.

Not easy.

Just google 1RM calculator. There’s plenty out there.

How many exercises do you need to know your 1 rep max for?

Would think there would only really be 3 or 4.

Bench, Deadlift, Squat

Some programs determine load as a percentage of 1RM.

[quote]Fulmen wrote:
Just google 1RM calculator. There’s plenty out there.[/quote]

I second that. Find 2 or 3 sits and plug your numbers in. All you need to know is how much weight you can lift for a certain number of reps (most sites allow for anywhere between 2-10 reps). Average your results and you will be pretty close.

I did this for my bench and DL and the results ended up being within 5-10lbs of my actual max when I tested.

I’ve used this

You can use a one-rep-max calculator, or you can have more fun by actually going into the gym and finding out for yourself. That’s how I figure out my 1RM.

[quote]disciplined wrote:
You can use a one-rep-max calculator, or you can have more fun by actually going into the gym and finding out for yourself. That’s how I figure out my 1RM.[/quote]

True, of course this is assuming that you have a spotter. 1RM’s are less fun when you don’t have a spotter and you overestimate your 1RM!

the real question is, what would be the best way to warm up before attempting your 1RM

I’ve done that on DLs, though I bet everyone there got a kick out of it

PersonallyI’ll just get a trainer to spot me so I know for sure what the 1RM is.

[quote]jmwintenn wrote:
I’ve done that on DLs, though I bet everyone there got a kick out of it

PersonallyI’ll just get a trainer to spot me so I know for sure what the 1RM is.[/quote]

You can get away with it on DL’s. If you can’t lift it, no big deal, you can’t lift it.

Not so good when your doing squats and find yourself stuck in the hole, or on bench press when you have a few hundred pounds crushing your chest, or windpipe.

Perform a dynamic flexibility warmup first. When lifting, start with either no weight or little weight and add 20-30 pounds with each attempt.

[quote]FFB4Life wrote:
the real question is, what would be the best way to warm up before attempting your 1RM [/quote]

I prefer Jim Wendler’s percentage technique of working up to a max. This is what I do if I’m trying to work up to a max bench of 300.

50%x5 (150x5)
60%x3 (180x3)
70%x2 (210x2)
80%x1 (240x1)
90%x1 (270x1)
95%x1 (285x1)
100%x1 (300x1)

Adjust according to your own numbers and start at 50% of your max, making 10% jumps until you hit 100%. Or you can hit 95% before 100%, which I tend to like better.

-MAtt

[quote]Matgic wrote:
FFB4Life wrote:
the real question is, what would be the best way to warm up before attempting your 1RM

I prefer Jim Wendler’s percentage technique of working up to a max. This is what I do if I’m trying to work up to a max bench of 300.

50%x5 (150x5)
60%x3 (180x3)
70%x2 (210x2)
80%x1 (240x1)
90%x1 (270x1)
95%x1 (285x1)
100%x1 (300x1)

Adjust according to your own numbers and start at 50% of your max, making 10% jumps until you hit 100%. Or you can hit 95% before 100%, which I tend to like better.

-MAtt[/quote]

That technique looks good.

[quote]Matgic wrote:
FFB4Life wrote:
the real question is, what would be the best way to warm up before attempting your 1RM

I prefer Jim Wendler’s percentage technique of working up to a max. This is what I do if I’m trying to work up to a max bench of 300.

50%x5 (150x5)
60%x3 (180x3)
70%x2 (210x2)
80%x1 (240x1)
90%x1 (270x1)
95%x1 (285x1)
100%x1 (300x1)

Adjust according to your own numbers and start at 50% of your max, making 10% jumps until you hit 100%. Or you can hit 95% before 100%, which I tend to like better.

-MAtt[/quote]

Matt,

I’m sure it is a little different for everyone but how long do you rest between attempts?

Thanks

I use basically the same thing as that Jim Wendler thing.

[quote]new2training wrote:

I’m sure it is a little different for everyone but how long do you rest between attempts?

Thanks[/quote]

Personally, at least 3-5 minutes when it gets close to your expected maximum. 5-10 past that.

The muscles themselves recover fast but it takes longer for the nervous system to completely recharge.

Thanks

I did a 1RM test today for bench and hit 325. That’s big news for me just coming off a huge hiatus from training due to illness. Damn Crohn’s disease.

Go me.