Please Scroll Down to See Forums Below is this formula generally accurate? ive experimented with different people's maxes vs reps and found it to be generally accurate. there may be more than one formula though, i dont know. im scared to do 1-rep maxes too often due to injury and would like to know if i can accurately predict my max without them them. ill save them for the big milestones, like 315, 350, 405, etc.
1 rep max calculation
- Thread starter JLowe
- Start date
ok about that last post sorry i was very wrong thats what i have pretty much been using for about 2 years but according to some websites i am very wrong heres one u can use its to complicated to tell u the formula.
http://www.timinvermont.com/fitness/orm.htm
http://www.timinvermont.com/fitness/orm.htm
Two methods are here with equations for working both ways (from X reps to 1RM and from 1RM to X rep max). They are estimates and can be rough. The further away you extrapolate from the rougher it will be (i.e. you are better going from 3RM to 1RM than 15RM to 1RM). Training also influences this. Those who practice with singles and doubles will be better with higher intensities (%1RM) than those who train predominantly in the 10-15 rep range. Individual genetics also play a part.
Maybe that helps in some way.
EDIT: probably helps to include the link huh: http://www.elitefitness.com/forum/showpost.php?p=4786862&postcount=393
Maybe that helps in some way.
EDIT: probably helps to include the link huh: http://www.elitefitness.com/forum/showpost.php?p=4786862&postcount=393
Last edited:
Neo22 said:
thats not what he meant... he means for every rep add 5 pounds.
so if you can get 300 for 10, then 10x5 would equal your new max. but i dont think that calculation works for every case. there are different amount of power and endurance in different people.
so if that were the case for my friend it would be 315 for 6 reps, 6x5 - 30, which would be a max of 345...
either way, adding 5 pounds per rep isnt accurate, in most cases
i said i was wrong i saw that on some website like 2 years ago and i think our coaches were using it in football but it is somewhat close to that actually but whenever u go up and ur benching about 400 its weigh off so yeah i made a link to a website that seems somewhat right on the matter
NorgePrecision
New member
According to that I can bench 245. I sure hope so! I didn't know it would be that much since I haven't 1RM in so long. During DC I benched 155 1x14. I wish there was a squat calc. I just put up 185 1x20.
NorgePrecision said:
Won't happen (or very very unlikely). As I said above, the further you train away in the rep range the less accurate it is. If you are training in reps of 14 or 20, you are going to get drilled into the ground trying a 1RM at a calculated weight. If you train with 5's and 3's your 1RM will be a lot more accurate. That said, training in triples and calculating your 20RM will be highly inaccurate. The body adapts to the type of training, do high reps and you get good at high reps, do low reps and heavy weight and you get good at that.
Putting aside all the science of different kinds of hypertrophy (covered here: http://forum.mesomorphosis.com/showpost.php?p=50&postcount=5) this adaptation to different rep ranges and types of training is a really compelling reason to train in different rep ranges over different periods and why there is a synergistic benefit. Hammering at the same rep range time and time again is not going to be optimal over the long term regardless of whether one believes that range is the optimal range on average.
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