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Quick question – what's the best way to determine your 1 RM without actually performing a 1 rep max lift?Seems I read something about determing this based on what you lift at 4 RM. Any thoughts?
Do a 6 RM then type '1RM calc' into Google and you can work out your estimated 1RM
Do a 6 RM then type '1RM calc' into Google and you can work out your estimated 1RM
+1Here is a good one I use:http://www.ivannikolov.com/ivan-stuff/nutrition/index.html...it can measure your 1RM, 5RM, 10RM and 15RM... all based on WHATEVER reppage you currently get w/ said exercise.Cory
…$h1t, copied the wrong link. Here it is:http://www.ivannikolov.com/msns/calculators/repmax-calculator.phpCory
In 5/3/1, Jim Wendler has a calculation as follows:Reps x Weight x 0.0333 + WeightBasically do the exercise for low(ish) reps like 4-6 and plug the weight you used into the calculation
Keep in mind that the calculators don't take into account peoples strengths. Personally I'm much better at singles than I am at reps so those calculators are usually off for me.
Keep in mind that the calculators don't take into account peoples strengths. Personally I'm much better at singles than I am at reps so those calculators are usually off for me.
I agree.That said, for bodybuilders (not powerlifters or strongmen) who don't tend to try for a 1RM or 5RM, it can get them a decent estimate for when they might need to know it.I hardly ever do 1RM work, and seldom go below 6RM on lifts. I usually stay in the 8-10RM range. However, this tool came in handy when I was doing a Post-Activation Potentiation program last Winter. Little story:Basically, to bring up certain bodyparts, I used P-AP... that is where you perform an exercise for 1 rep (1RM), and rest 2 minutes. Then, using your 8RM, rep out 10 or more reps. Then repeat that 1RM-lift, 8RM-lift cycle twice more. B/c your body was shocked (your CNS) by the 1RM lift, it over-compensates for the next set, assuming it will be just as heavy... and this allows you to get more reps with a heavier weight, temporarily (i.e., 10-12 reps using your current 8RM).Works a treat for bringing up lagging bodyparts, but will wear your CNS down if you do it longer than 4 weeks, and on more than 2 bodyparts per cycle.Cory
Keep in mind that the calculators don't take into account peoples strengths. Personally I'm much better at singles than I am at reps so those calculators are usually off for me.
I agree.That said, for bodybuilders (not powerlifters or strongmen) who don't tend to try for a 1RM or 5RM, it can get them a decent estimate for when they might need to know it.I hardly ever do 1RM work, and seldom go below 6RM on lifts. I usually stay in the 8-10RM range. However, this tool came in handy when I was doing a Post-Activation Potentiation program last Winter. Little story:Basically, to bring up certain bodyparts, I used P-AP... that is where you perform an exercise for 1 rep (1RM), and rest 2 minutes. Then, using your 8RM, rep out 10 or more reps. Then repeat that 1RM-lift, 8RM-lift cycle twice more. B/c your body was shocked (your CNS) by the 1RM lift, it over-compensates for the next set, assuming it will be just as heavy... and this allows you to get more reps with a heavier weight, temporarily (i.e., 10-12 reps using your current 8RM).Works a treat for bringing up lagging bodyparts, but will wear your CNS down if you do it longer than 4 weeks, and on more than 2 bodyparts per cycle.Cory
That is a really cool trick that I've never thought of. I'll definitely have to give this a shot when I can't seem to break past a certain weight/plateau. Thanks a ton, Cory!
Keep in mind that the calculators don't take into account peoples strengths. Personally I'm much better at singles than I am at reps so those calculators are usually off for me.
I agree.That said, for bodybuilders (not powerlifters or strongmen) who don't tend to try for a 1RM or 5RM, it can get them a decent estimate for when they might need to know it.I hardly ever do 1RM work, and seldom go below 6RM on lifts. I usually stay in the 8-10RM range. However, this tool came in handy when I was doing a Post-Activation Potentiation program last Winter. Little story:Basically, to bring up certain bodyparts, I used P-AP... that is where you perform an exercise for 1 rep (1RM), and rest 2 minutes. Then, using your 8RM, rep out 10 or more reps. Then repeat that 1RM-lift, 8RM-lift cycle twice more. B/c your body was shocked (your CNS) by the 1RM lift, it over-compensates for the next set, assuming it will be just as heavy... and this allows you to get more reps with a heavier weight, temporarily (i.e., 10-12 reps using your current 8RM).Works a treat for bringing up lagging bodyparts, but will wear your CNS down if you do it longer than 4 weeks, and on more than 2 bodyparts per cycle.Cory
That is a really cool that I've never thought of. I'll definitely have to give this a shot when I can't seem to break past a certain weight/plateau. Thanks a ton, Corey!
Very welcome.I discovered Post-Activation Potentiation in a MuscleMag article, sometime late last year. Used it during my bulking phase last Winter, specifically on Bi's / Tri's. Did it for one month. The lifts I chose were EZ-Bar Curls for Bi's, and Close-Grip Bench for Tri's.Good stuff. WARM-UP! If you don't, jumping right into a 1RM could cause injury. Here is how a single P-AP exercise should look:1 x 1 (using 1RM)-rest 2 minutes1 x 10-12 (using 8RM)-rest 2 minutes1 x 1 (using 1RM)-rest 2 minutes1 x 10-12 (using 8RM)-rest 2 minutes1 x 1 (using 1RM)-rest 2 minutes1 x 10-12 (using 8RM)-rest 2 minutesDo 2 more supporting exercises for that muscle @ 10-12 reps ea. For Bi's, once I finished Standing EZ-Bar Curls (using P-AP), I moved onto Hammers and Preachers (if I recall).Cory
Quick question - what's the best way to determine your 1 RM without actually performing a 1 rep max lift?Seems I read something about determing this based on what you lift at 4 RM. Any thoughts?
what's the point? you don't want to go around talking about your "excel spreadsheet calculated 1 rep max" like you actually did it ... why not just go for it! that's one of the funnest parts of lifting weights.. pushing the limits!
eat more and go lift some heavy shit hahaQuick question - what's the best way to determine your 1 RM without actually performing a 1 rep max lift?Seems I read something about determing this based on what you lift at 4 RM. Any thoughts?
what's the point? you don't want to go around talking about your "excel spreadsheet calculated 1 rep max" like you actually did it ... why not just go for it! that's one of the funnest parts of lifting weights.. pushing the limits!
eat more and go lift some heavy shit hahaI agreeThe only real way is to take a 1RM. Form and everything else changes the closer to a real 1RM you get so calculators are only a very rough guide at best. And like other posters have said some can smash their 1RM and fail to get the corresponding reps at a lower percentage and vice versa. I for one can always get a higher 1RM than my best rep lifts would indicate.
Quick question - what's the best way to determine your 1 RM without actually performing a 1 rep max lift?Seems I read something about determing this based on what you lift at 4 RM. Any thoughts?
what's the point? you don't want to go around talking about your "excel spreadsheet calculated 1 rep max" like you actually did it ... why not just go for it! that's one of the funnest parts of lifting weights.. pushing the limits!
eat more and go lift some heavy shit hahaI agreeThe only real way is to take a 1RM. Form and everything else changes the closer to a real 1RM you get so calculators are only a very rough guide at best. And like other posters have said some can smash their 1RM and fail to get the corresponding reps at a lower percentage and vice versa. I for one can always get a higher 1RM than my best rep lifts would indicate.
+1,000,000 ---> Honestly though.... it depends on Focus/Drive/ and "how bad do you want it?" I remember when i was scrawny and first attempted 225, .... it feels the exact same as trying to do almost 400 - You have to prepare mentally and know that no matter what, that f**king bar only goes UP! That variable is more important than anything else and it's no where to be found in any calculator equation... it's more of a mental thing for me and just about anyone i've ever spotted no matter what weight. YOu gotta get psyched up and get in that special mind-set -- makes me want to watch benedict magnusson before he does a dead lift. That guy knows how to get all jacked up! this is what i'm talking about: http://www.youtube.com/watch?v=q4jO21-a2W0LOL
Quick question - what's the best way to determine your 1 RM without actually performing a 1 rep max lift?
With all due respect, what the fuck kind of question is this. Sincerely,Adam
Quick question - what's the best way to determine your 1 RM without actually performing a 1 rep max lift?
With all due respect, what the fuck kind of question is this. Sincerely,Adam
LOL! Had to laugh at this one Adam. I should have given a little more intro/detail to the question. But I hate typing novel length forum posts. It stemmed from reading an article by Wendler on TNation. He actually mentioned using a 4 RM to determine the percentages for his program without doing an actual 1 RM.I'm not against going heavy and pushing for an actual 1 RM. With this being the "Muscle Building" category just thought it would be interesting to find out if anyone has actually determined an accurate 1 RM the way Wendler describes.Certainly not my intention to offend anyone...
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