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seen Aug 18 '11 at 16:44

Formulas to find your one rep max (or 1rm)

  • 2 reps- 1.06 x weight lifted= 1rm
  • 3 reps- 1.09 x weight lifted= 1rm
  • 4 reps- 1.12 x weight lifted= 1rm
  • 5 reps- 1.15 x weight lifted= 1rm
  • 6 reps- 1.18 x weight lifted= 1rm
  • 7 reps- 1.21 x weight lifted= 1rm
  • 8 reps- 1.24 x weight lifted= 1rm
  • 9 reps- 1.27 x weight lifted= 1rm
  • 10 reps- 1.302 x weight lifted= 1rm

Example on how to use-

I went to the gym today and benched 300 pounds for 5 repetitions so i apply the formula 5 reps- 1.15 x 305 pounds = 345 one rep maximum


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comment Should you work through soreness?
Your body is telling you no more but a trick is to lower the weight by 40 pounds and do your squats. it will make you feel better trust me. It will pump blood to your muscles helping them recover.
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awarded  Student
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asked How to find your one repetition maximum?
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comment How do I remove and prevent calluses from weightlifting?
If you grip wrong your already pulling on your skin. >_<
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revised How do I remove and prevent calluses from weightlifting?
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answered How do I remove and prevent calluses from weightlifting?
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revised How to make a well balanced diet?
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comment How to prevent gym gloves stench?
i agree with Greg if your a guy but i need my ladies to have soft hands if you get my drift ;)
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comment Lots of phlegm while doing cardio workouts
Do you breath thru your nose or mouth?
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revised How to prevent gym gloves stench?
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answered How to prevent gym gloves stench?
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comment What is proprioception?
>_< is this the same thing i said?
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comment What's the minimum amount of strength training that will yield a measurable benefit?
If you ever read practical programing you'll understand that 5x5 or texas method is a more advanced program from mark rippetoe and moving to 3x5 program wouldnt do you any good.
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answered what exercises are good (and bad) for striking speed in martial arts?
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comment How do you break through a weightlifting plateau?
First what exercises is it, Second what has your training for the past month look like, Third how much weight did you plateau at and what is your weight, height and gender ? i can give you a way better answer with these questions answered.
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