How do you determine your 1 rep max
The 1 rep max (1RM) is the maximum amount of weight you can lift for one repetition of an exercise. It is a measure of your strength and can be used to track your progress over time. There are a few different ways to determine your 1RM, but the most common method is the Brzycki formula.
To use the Brzycki formula, you will need to perform a set of 10 repetitions of an exercise with a weight that is challenging but not too heavy. Once you have completed the set, record the weight you used. Then, plug the weight into the following formula:
1RM = weight lifted x 1.0278 - 2.7875
For example, if you can perform a set of 10 repetitions of the bench press with 100 pounds, your 1RM would be 100 x 1.0278 - 2.7875 = 110 pounds.
Once you have determined your 1RM, you can use it to calculate your training weight for different exercises. For example, if you want to perform a set of 8-12 repetitions of the bench press, you would use a weight that is 70-85% of your 1RM.
Determining your 1RM can be a helpful way to track your progress and ensure that you are training at the appropriate intensity. However, it is important to note that the 1RM is not a perfect measure of strength. It can be affected by a number of factors, such as your training status, fatigue, and motivation.
Related questions:
- What is the Brzycki formula?
- How do I calculate my 1RM?
- What is the difference between a 1RM and a 5RM?
- How do I use my 1RM to calculate my training weight?
- What are the benefits of knowing my 1RM?
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