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Encyclopedia > One rep maximum

One rep maximum (one repetition maximum, or 1RM) in weight training, is the maximum amount of weight one can lift in a single repetition for a given exercise. One rep maximum can be used for determining an individual's maximum strength, and is the method for determining the winner in events such as powerlifting and weightlifting competitions. One rep maximum can also be used as an upper limit, in order to determine the desired "load" for an exercise (as a percentage of the 1RM). This article is about strength training using weight (gravity) to generate resistance to contraction. ... Powerlifting is a strength sport, consisting of three events: the squat, the bench press, and the deadlift. ... This article is about the sport of weightlifting. ...

Contents

Calculating 1RM

Various weight training protocols call for lifting some percentage of 1RM. However, many consider the risk of injury when attempting a 1RM to be equal to or higher than when performing multiple rep sets. Therefore, there have been various proposals for ways to calculate an approximation of the 1RM.


There are three common formulas used to calcualte your one rep maximum.[1] If r is the number of repititions performed and w is the amount of weight used (in pounds), then


Formula 1

1RM = left [ left ( frac{r}{30} right ) + 1 right ] times w


Formula 2

The version of the one rep maximum calculation is often referred to as the Brzycki Formula after its creator, Matt Brzycki.[2]


1RM = frac{w}{ left [ 1.0278 - left ( 0.0278 times r right ) right ] }


Formula 3

1RM = w times frac {36}{ left ( 37 - r right ) }



All three methods return similar results for 10 repetitions. However, for less than 10 reps, formula 1 returns a slightly higher estimated maximum. For example, if a person can lift 100 pounds on a given exercise for 10 reps, the estimated one rep max would be 133 pounds for all three formulas. However, if the person were to complete only 6 reps, then formula 1 would estimate a one rep maximum of approximately 120 pounds, while formulas 2 and 3 would both return an estimate of approximately 116 pounds.


These types of calculations may not always produce accurate results, but can be used as starting point. The weight can then be changed as needed to perform the number of reps called for by the training protocol.


Several more complex formulas have been proposed which use different coefficients for different rep numbers and sometimes even for different exercises.


See also

This article is about strength training using weight (gravity) to generate resistance to contraction. ...

External links

  1. ^ See How Easily You Can Calculate Your One Rep Max.
  2. ^ Brzycki, Matt (1998). A Practical Approach To Strength Training. McGraw-Hill. ISBN 1-570-28018-5. 

External links


  Results from FactBites:
 
Max Calculator (386 words)
While one rep max (the amount of weight you can lift for a given exercise one time only) is a great indicator of strength and, in some cases, fitness level, actually performing a one rep max can be very dangerous.
Power-lifting, even though achieving a one-rep maximum appears to be slow, is considered "explosive" due to the forces generated.
To find your one rep max in a particular lift (this chart is applicable for all of the power lifts), multiply the constant (Factor) that corresponds with the number of repetitions of your best set, by the weight of your best set.
bodybuilding: how many sets? (new evidence) (1603 words)
Strength was assessed for both one rep max and reps at 75% of pretraining max, in the bench press, row, arm curl, leg extension and leg curl.
Increases in one rep maximum were also essentially the same, for all five exercises, but the principle of specificity asserted itself on one exercise when it came to maximum reps or endurance.
One-rep max increased 33.3% and 31.6% for 1 set and 3 sets, respectively; isometric increases were 35.4% versus 32.1%; and training weight increases were 25.6% compared to 14.7%
  More results at FactBites »


 

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