{"id":7764,"date":"2023-10-31T14:35:39","date_gmt":"2023-10-31T14:35:39","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7764"},"modified":"2023-10-31T14:35:40","modified_gmt":"2023-10-31T14:35:40","slug":"how-to-calculate-your-one-rep-max-explained-by-a-strength-and-conditioning-coach","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/how-to-calculate-your-one-rep-max-explained-by-a-strength-and-conditioning-coach\/","title":{"rendered":"How to Calculate Your One Rep Max, Explained by a Strength and Conditioning Coach"},"content":{"rendered":"\n

Use formulas to work out what your magic number is. Then cross-reference your goal with the set percentages to ensure you’re working your muscles in the most effective way possible<\/strong><\/p>\n\n\n\n

Knowing your limits means you can figure out how to surpass them, by calculating your one rep max. But finding out\u00a0how much weight you can lift\u00a0or push, squat, deadlift or press once \u2013 your one rep maximum (1RM) \u2013 has a use far beyond simple bragging rights.<\/p>\n\n\n\n

“If you’re trying to\u00a0add strength\u00a0and muscle for aesthetics or sport, then knowing your 1RM is indispensable,” says Dr Nicholas Gill, head strength and condition coach for the All Black’s rugby team. “By training at a specific percentage of your 1RM you can put a calculated amount of\u00a0stress on a muscle\u00a0over a certain period of time. Such specificity will create the fastest rate of\u00a0muscle growth.”<\/p>\n\n\n\n

Use our formulas to work out what your magic number is. Then cross-reference your goal with the set percentages to ensure you’re working\u00a0your muscles\u00a0in the most effective way possible.<\/p>\n\n\n\n

MORE FROM MEN’S HEALTH<\/h2>\n\n\n\n

30-Minute Lower Body and Core Dumbbell WorkoutPlay Video<\/p>\n\n\n\n

\"How<\/figure>\n\n\n\n

Work Out Your Weight<\/h2>\n\n\n\n

Calculate your 1RM using these formulas*. For your\u00a0upper body, find the heaviest weight you can lift 4-6 times and plug it into this equation: (4.6RM X 1.1307) + 0.6998.<\/p>\n\n\n\n

So if you can do 5 reps of 60kg, then according to the formula \u2013 (60 x 1.1307) + 0.6998 \u2013 your 1RM will be 68.5kg. For\u00a0lower body\u00a0use this formula: (4-6RM x 1.09703) + 14.2546. Got a decimal point? Go on, round it up.<\/p>\n\n\n\n

Now you know your 1RM train you can choose the right volume and\u00a0intensity to train\u00a0at to suit your training goals.<\/p>\n\n\n\n

\"one<\/figure>\n\n\n\n

50% of Your 1RM<\/h2>\n\n\n\n

Best for explosive power<\/em><\/p>\n\n\n\n

“If you want to improve the pace and speed of\u00a0your muscles\u00a0on the sports field, this is the weight for you,” says Gill. “It’s especially good for those who need to move very quickly, such\u00a0as boxers.<\/p>\n\n\n\n

Use It:\u00a0<\/strong>The perfect combination for every sportsman is to do 3-6 sets of 3-4 reps of\u00a0explosive fast reps. Use a weight that is 50% of your 1RM. This will teach your muscles to be strong,\u00a0powerful and fast\u00a0without becoming too big, bulky and slow \u2013 the hallmarks of a finely tuned sportsman.<\/p>\n\n\n\n

70% of Your 1RM<\/h2>\n\n\n\n

Best for endurance<\/em><\/p>\n\n\n\n

“This is good for sportsmen who cover\u00a0long distances\u00a0as it trains your muscles to keep moving while shifting moderate loads,” says Gill.<\/p>\n\n\n\n

Use It:\u00a0<\/strong>If you’re an endurance athlete or just want to\u00a0get leaner\u00a0then use weights in no-rest circuits consisting of 4-10 exercises. Do 12-20 reps. This burns calories and hikes up your\u00a0metabolism\u00a0for up to 12 hours after exercise.<\/p>\n\n\n\n

\"Preparing<\/figure>\n\n\n\n

80% of Your 1RM<\/h2>\n\n\n\n

Best for muscle<\/em><\/p>\n\n\n\n

“A tough weight but one that lets you do a fair number of reps,” says Gill. “So you will stress your\u00a0muscle fibres\u00a0enough to force them to thicken and get bigger.”<\/p>\n\n\n\n

Use It:<\/strong>\u00a0This is standard\u00a0weight-lifting practice, so stick with sets of 7-12 reps so you can exert enough stress on your muscles to force them to grow larger. The key here is short rest periods of 30-60 secs to fully tax the muscle.<\/p>\n\n\n\n

90% of Your 1RM<\/h2>\n\n\n\n

Best for power<\/em><\/p>\n\n\n\n

“If you want to create maximal force quickly then you need to move\u00a0heavy loads\u00a0with speed,” says Gill. “Performance athletes use this kind of training.”<\/p>\n\n\n\n

Use It:<\/strong> During each repetition accelerate the bar as fast as possible while staying in control with good form. Only do 3-4 reps then take a 2-3 minute rest to recover between the 3-4 sets.<\/p>\n\n\n\n

\"how<\/figure>\n\n\n\n

95% of Your 1RM<\/h2>\n\n\n\n

Best for strength<\/em><\/p>\n\n\n\n

“The upper tier of\u00a0strength development, this weight will help push you past your old limits in the shortest possible time.”<\/p>\n\n\n\n

Use It:<\/strong>\u00a0Always use a spotter and do just 1-3 reps per set to avoid injury. Only train with a weight this heavy for 6-12 weeks at a time, otherwise your nervous system will start to fatigue, which can lead to\u00a0illness and require some time out.<\/p>\n\n\n\n

*Formulas created by the University of New Mexico<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Use formulas to work out what your magic number is. Then cross-reference your goal with the set percentages to ensure 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