![]() Especially for the bench press where you can’t bail as easily as with the squat or overhead press.ĭon’t jump straight to your 1RM attempt but build up to it gradually. Make sure you have security in place – safety pins, saw horses, or spotters. Obviously this will tax your body harder than regular training, so recovery will be longer. Wathan: (100 × weight) / (48.8 + (53.8 × e ^ -0.075 × reps))Įstimation’s all well and good but what if you want to know what your True 1RM is? Then there’s really no substitute to growing a spine, getting under the bar, and pushing yourself to your limit.Brzycki: weight × (36 / (37 - reps)) (another way to write it).There are many more than one way to calculate your 1RM. Most participants in these studies have been men, for whatever reason, but one separate study showed that the resulting formulas seem to hold true even for women 9. Unfortunately it’ll be tricky to measure the bar speed yourself when lifting. Science supports this 7 and there’s even a 1RM formula that uses bar speed 8. Mark Rippetoe says in his book Starting Strength to use your eyes to gauge when the bar slows down, as this means you’re starting to get to a heavy weight (closer to your 1RM). One interesting variable for 1RM prediction is the speed of the bar. Once they have a formula, the researchers can then be test it on the same group of people or, in the case of one study 6, another group, to check how accurate the formula is. By tweaking the strength of these relations, a formula is born. This shows relations between the data, like “a higher 5RM seems to be related to a higher 1RM” or “people with shorter arms seem to be stronger in the bench”. Then they apply regression analysis to the gathered numbers. In some more advanced studies 5 they also measure biometric values, like arm length for bench press, body fat, chest circumference, etc.Īnything that the researchers believe can be useful for the final 1RM formula is tested. The measuring can vary a bit between studies but usually participants at least have their different RMs (10RM, 7RM, etc) tested. To create these formulas, researchers gather up a bunch of participants, measure some variables, and then crunches numbers to arrive at a formula. ![]() For planning purposes, know that your result will normally fall within 5 kg, more or less, of your true 1RM 3 4. The confidence of this number, however, is so weak it’s not even worth doing the calculation.Īs a rule of thumb, never bother for anything above ten repetitions 2. Say you can lift 10 kg for 30 reps – with Brzycki’s formula your 1RM would then be 52 kg. The further away from one repetition you are, however, the more unreliable the 1RM estimation will be 2. ![]() For me, a chronic 1RM testaholic, this has done wonders for my progression! You can continue lifting your five reps, if that’s your program, while still getting an idea of where your max strength is at. ![]() If you just managed to lift 100 kg for five reps, you’d calculate your 1RM like this: 100 / ( 1.0278 - 0.0278 × 5 ) = 112.5 kg The most popular (and proven accurate 1) one is the Brzycki formula from Matt Brzycki: weight / ( 1.0278 – 0.0278 × reps ) There are many different formulas to estimate your 1RM, all with slightly different calculations. As strength is the base of all athleticism, knowing that yours increases over time will keep you motivated and going in the direction. The other reason is less practical but important nonetheless. Mondays might be six reps at 80% of your 1RM, Wednesdays ten reps at 70%, etc. Many strength programs use your 1RM as base for the prescribed weights. Aside from having a handy answer to the inevitable “so, how much do you bench?” question, there’s two other big reasons – one being for programming and the other for motivation. ![]()
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