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The
One Rep Max (1 RM) is the ultimate test
of strength. It is the maximum amount of weight
you can lift on a given exercise for one rep.
- Many programs
list their weights to be used as a percentage
of 1 RM, e.g. do a set of 8 reps on bench
with 80% of your 1 RM. If your 1 RM on the
bench is 200 pounds, you will do a set of
8 reps with 160 pounds.
- Another
common measure is the Ten
Rep Max or 10
RM. This is the maximum amount
of weight you can lift for ten reps.
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Any exercise can
be done for a 1 RM but some exercises are better
suited to the 1RM. These include:
| Bench
press |
Squats |
Military
press |
| Deadlifts
|
Barbell
curls |
Power
cleans |
- In order to
improve your 1 RM, you must train close to
that rep range. In other words, practice.
If you are consistently training in higher
rep ranges, you are using a different recruitment
pattern. Combination training is also good.
This means medium weight with high velocity
to work the explosive muscle fibers and heavy
weight with low velocity to work the regular
fast-twitch fibers.
- For some exercises,
the technique for a good 1 RM is different
than the technique is for regular multi-rep
sets. This is obvious in powerlifting where
the goal is to lift as much weight as possible.
A powerlifting squat is different than a bodybuilding
squat. In the powerlifting squat, the bar
is held lower on the back and the lifter leans
over a lot more.
Instructions:
Enter
the amount of weight you lifted and the number
of reps you lifted it for (the number of reps
must be between 1 and 10 in order for the calculation
to work).
Your
One Rep Max
will appear at the top and all your percentages
will appear below it.
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Return
To Advanced Training Tips Index
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