Thursday, April 22, 2010

The One Rep Max (1RM) - Deciding on the Right Training Loads

One Repetition Maximum (1RM). This is the WEIGHT you can perform an exercise with ONCE. Using a calculator is usually the best and safest way to determine your 1RM, based on the amount of times you can lift a less heavy weight. The most common exercise for calculating one rep max is the bench press, even though any exercise can be used.

The strength of the 1RM calculator lies in its' ability to quickly arrive at the correct 1RM figure without you actually having to try and perform the 1RM lift (single repetition). While calculating your 1RM, it's preferable to load the weights so that you're able to perform around 10 repetitions. When actually undertaking the exercise, you'd probably end up doing a few more or less than 10 repetitions, and you must take into account the actual number of completed repetitions. It's always a good idea to take the 1RM test and know how far to train your body without injury.

Once you have calculated your 1RM, you can use the Rep Max Calculator to find out the appropriate load when you have decided upon the number of reps you plan to do. For example, if you already know that your 1RM is 264 lbs. (120 kg - by using the 1RM calculator), and you plan to perform 12 reps, the Rep Max Calculator would instantly let you know that you should lift roughly about 162 lbs. (73.63 kg). This is very helpful information is helping you determine proper training loads when plannning your resistance training workouts.

To obtain access to your 1 Rep Max Calculator, click here.

Train safe, train hard & stay strong!


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