How To Find Your 1 Rep Max

Not sure what your one rep maximum repetitions is? Well, there is no need to pile on the weight and trying to do a one rep max because we all know, that single repetitions is hard on the joints and connective tissues.

We also know that one rep maximum repetitions don’t do anything to build muscle mass and besides, we don’t want to open up our bodies to possible injuries.

With that in mind, I’d like to pass on a technique to finding your one rep maximum repetition.

This test is pretty reliable and is pretty accurate. I guess you can call this technique a “5 rep” maximum repetition.

What you want to do is perform 5 repetitions with a certain weight. That is, pick a weight that allows you to just do 5 repetitions and not anymore.

Of course, you’ll need a spotter so I suggest you get one. This technique is a much better way of finding your one rep max because 5 repetitions is a strength and mass building range whereas one rep maximums do nothing for muscle mass.

Here’s how you can do it.

For all upper body exercises

(5 repetitions max x 1.1307) + .6998 = 1 rep max

For example, let’s say I can incline press 185 for 5 repetitions. My one rep maximum would be as follows:

(185 x 1.1307) + .6998 = 210 pound one rep max

For lower body exercises

(5 repetitions max x 1.09703) + 14.2546 = 1 rep max

For example, let’s say I can squat 225 pounds for 5 repetitions. My one rep maximum would be as follows:

(225 x 1.09703) + 14.2546 = 261 pound one rep max

Of course, you can just as easy go to building muscle 101's one rep max calculator, located at the following page:

One rep max calculator:

Remember, one rep maximums are very hard on the joints and do little in terms of adding muscle size. I strongly suggest you keep the one rep max attempts to a minimum. If you must, try doing one rep max attempts to once per month.

Stick to the 5 to 7 rep range for building raw power and muscle size.

All the best,

Blake


 













 

 

 








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