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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 haha
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 haha
I 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 haha
I 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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