I know this is going to sound simple…but I did a search and didn’t find it. How do I find (other than sheer experimentation) my different rep maxes?
I know my one rep max…but the program I just started from this site (Total Body Training by Chad Waterbury) switches reps and set totals a LOT.
So while I know my five rep max, I don’t know my 8 rep max, or 12, or 18 (!!)…
Now, I know I could do it simply with experimentation, but I’m worried that this program changes so much that for the first few weeks would simply be experimentation (damn, too light, damn – to heavy) and I wouldn’t be achieving results so much as FINDING the correct totals.
So is there any type of formula (generally speaking) that I could work backwards on?
Guess and check is the only way I have found effective for determining my rep maxes. Do it, if it feels light add some weight, if too heavy take some off.
FWIW (all these based upon my own experience of my 1RM):
90% is 3RM
80-85% is 5 RM
60% is 20RM