Interesting Benchpress Note

[~ThaGame~]

I just read this and thought it was some useful information

The One-Rep Calculator:
For bodybuilders, single-rep lifts do little but increase the odds of injury. Luckily, you don't need to risk a blown shoulder or torn pec to find out.
If you can bench press 250 for three reps, you should be able to bench 270 for a maximum single (250lbs x 1.08=270lbs)
10-rep weight x 1.325
8-rep weight x 1.255
5-rep weight x 1.15
3-rep weight x 1.08

 

[coolcolj]

It only works for 50-50 fiber ratio people.

People who have high amounts of fast twitch fiber will be able to have 1RM way higher than those values
for example - I can only do about 3 reps with 295lbs in the full oly style squat, yet my recent max is 345lbs.

 

[rjl296]

nice try, but charts dont work 90 % of the time

 

[spatts]

Yep.

 

[louden_swain]

For me, I find that the charts are useful.

 

[DrBones]

I rather calculate it and be kind of off than risk doing 1RM movements...

I feel 1RM are a total waste of time and strictly ego fuel...
I'm not knocking ego fuel... its good stuff once in a while, but I'd prefer to stay healthy and continue training

 

[~ThaGame~]

I can only do about 3 reps with 295lbs in the full oly style squat, yet my recent max is 345lbs.

hhhmmmm....maybe this chart doesn't work for squat and works for bench like it says

 

[Lee]

charts are approximations for hte average person, and most of the people on here arent exactly of the average build

 

[erickthegreat11]

I see this a lot. Where people say they arent going to risk injury with a 1 rep attempt. I say if you get injured from a 1 rep attempt, you either did it with a minor injury to begin with, you werent warmed up, or you dont know how to build up to a 1 rep max, or you werent 100% ready or in shape to handle it.

1 rep calculators might give a vague idea of how much you can lift for most people, but everyone is different. Like where I used to work I had to use my left shoulder intensely all day to push a product into a box. Obviously it gave it more endurance from that alone, but it didnt get stronger. Just person to person type situations like that make it only a ball park estimate.

 

[b fold the truth]

It never means that you CAN do the weight that it says...

Seriously...when you step under a weight that you KNOW is your max...a lot of people mentally break down or end up cutting their rep/form short. That doesn't happen when you are doing a light set of 6-10. It just isn't the same.

The heavier you go...the more that your 'weak-link' will show...

B True

 

[t3c]

true that to what bfold said. Also i'd like to add that it can mentally break you OR make you. Knowing that you are dealing with max poundages can pump you up pretty good. well me anyway.

 

[~ThaGame~]

Also i'd like to add that it can mentally break you OR make you.

exactly man, i remember about 3 months ago i was stuck on 315 and it haunted me like none other because everytime i would try it, i'd get it half way and it'd ruin my whole day! but eventually i got passed it. i do think the chart is pretty accurate though, guess it does depend on the person also.

 

[spatts]

It works the opposite for me. I do better if it's all a surprise...that way I haven't mentally set a limit for myself. I want to walk up to a 450 pound deadlift and say, "To hell with it, let's see if it'll move!" not, "Oh shit...this is my max...I've never done this in the gym before...oh shit."


Either way, charts are bunk. If you haven't lifted it, you can't say it's your max. Period. They are ok as a training tool, and that's it.

 

[b fold the truth]

Either way, charts are bunk. If you haven't lifted it, you can't say it's your max. Period. They are ok as a training tool, and that's it.

I love it when you talk like that...ohhhhh

B True

 

[louden_swain]

The heavier you go...the more that your 'weak-link' will show...
\

Very true!!! I just like to use charts to ball-park weights to use for my building sets. I feel that they are pretty accurate for me. I never max out, so I cannot tell you where my 1 rep max stands. . . .I can give you an estimate .