One rep max is calculating



Bodybuilding |

Want to calculate your one rep max, but don’t want to risk injuring yourself? Well here’s a quick and simple guide to determining your one rep max by doing a few sets with a sub maximum weight.

 

This technique gives a pretty accurate figure, and can be used for just about any lift. For my example, I’m going to use the traditional bench press.

 

First off, remember to do a few light sets just to warm up, and then take a few minutes rest.

 

Now pick a weight you know you can get 8 reps with, lets say it was 80kg’s and perform your set. Now lets just say you fail at 9 reps. Using the table below you can see there is an entry on the left hand side for 75kgs and an entry for 5kgs (giving a total of 80kg).

 

Now if we follow those rows over to 9 reps we get 96.45kg and 6.43kg respectively. Adding these together, that gives us an estimate of just under 103kg as our one rep max.

 

You can try it out with a few different weights to get a more accurate picture. For example, lets say we increase the weight to 90kg. Take a few minutes rest and perform another set. Again, lets assume we fail at 5 reps.

 

Taking the table below again, if you use the 50kg + 20kg + 20kg (giving a total of 90kg) you can see that at 4 reps we get a weight of 56.25kg + 22.5kg + 22.5kg. This gives us an estimate of just over 101kg for our one rep max.

 

To ‘improve’ the accuracy of our estimate, average these two figures out. Consequently, our estimate for a 1 rep max on the bench press would be 102kg.


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