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1 rep max

Y

yetti

New member
Could anyone out there give me any advice on how to work out 1 rep maximum, how to warm up to it and what set and rep ranges to use.
Any advice would be appreciated
 
You need to do good hard working sets of around 5 and 3s

Say yr pb bench is 80kgs u need to be pushing somewhere around 70-72.5kgs doing 3x3
something like that.

Then about once every 8 weeks test out yr 1 rep max
set 1 bar x 10
maybe 40 x 8
mabe 60 x 5
mabe 70 x 1 or 2
then hit 80

Then drop back down to around 70 again and do working sets.
 
havent used this formula for a while example is 100kg x 5 reps x .033 = 16.5 kg + 100kg you started with your 1 rep max should be 116.5 kg .This worked well for me but i cant remember if it was .03 or .033 found this a while ago on a USA site . Hope this helps cheers
 
Senator said:
havent used this formula for a while example is 100kg x 5 reps x .033 = 16.5 kg + 100kg you started with your 1 rep max should be 116.5 kg .This worked well for me but i cant remember if it was .03 or .033 found this a while ago on a USA site . Hope this helps cheers
Click to expand...
I think these formulas are of limited use. no substitute for getting under the bar.
the gap between my deadlift 1 and 5 rm is smaller than between my bench 1/5 rm

when i for a 1RM i do 5's at a lower weight then triples at medium weight then 3 singles up to the target 1RM
 
Formula is only really a guide i might be behind the times but what is this 5 3 1 everyone talks about maybe i might have to start a new thread .I only tried 1 rp max after a 8 to 10 week build up . cheers
 
There is a formula to work out 1RM, If you have an iPhone download 'Gym Kit' & there is a calculator in there. It is surprisingly accurate as well...
 
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