T Nation

Percents for Reps.


Alright since I'm going to start a westside template as I said in another post, I'm also going to be training boxing/bjj soon also (in about 2 months) For any fighters or anything read the Time Under Tension pt.1 and pt.2 over at elitefts by Zach Even-esh. My question here is in that article it says they do about 4-6 sets in the 3-5 rep range for the ME movement (sometimes more sets, sometimes less).
1) Will this build good strength?
2) What percent of my 1RM in that particular ME movement would I use, so if I'm going to do 5 reps on flat bench what percent is that of my 1RM...also what percent would that be for my 3RM??
I'm really getting confused with what percents a 3RM, 5RM, 7RM are...I'm guessing 3RM would be around 82%...and 5RM around 75%? lol...I dont know that was a complete guess and hopefully someone can give me something more to work with. Thanks a lot



Westside lifting is designed to build strength. If you lift as they recommend (and eat enough) you should gain strength.

As for your 1RM percentages, I do not know of any set percentages that would apply. Hopefully someone else on the board does. Based on my own training, I would roughly suggest something around:
3RM = 90-95%
5RM = 80-85%
7RM = 75-80%
The best way to calculate your rep maxes is merely to go ahead and do them.


The Epley Formula will give you a crude approximation of your 1RM.

1RM = (1 + 0.0333 Rep) W

1RM=one rep max

Once you have 1RM then you can use it to calculate the weight at various reps.

W = 1RM / (1 + 0.0333 Rep)

If you have the 1RM and the weight then you can also calculate your max reps.

Rep = (1RM / W -1) / 0.0333

If you have trouble with the math, then e-mail me and I will do it for you.

Tall Tom