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    1RM Percentage Calculations Formula

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    J Joseph Taylor
    1. The document provides formulas and tables to calculate 1 repetition maximum (1RM) weights based on the number of repetitions performed with a given weight. It also gives examples of using the tables to determine appropriate weights for different rep schemes and percentages of 1RM. 2. Guidelines are presented for periodizing training intensity based on percentages of 1RM and number of repetitions. Intensities between 70-90% of 1RM are recommended for building power and strength, while intensities of 60-80% of 1RM using higher rep schemes are best for muscle hypertrophy. 3. A sample full body home workout is outlined, dividing exercises into push, pull, and leg movements to train the major muscle groups using

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    1RM Percentage Calculations Formula

    Uploaded by

    J Joseph Taylor
    174 views3 pages
    1. The document provides formulas and tables to calculate 1 repetition maximum (1RM) weights based on the number of repetitions performed with a given weight. It also gives examples of using the tables to determine appropriate weights for different rep schemes and percentages of 1RM. 2. Guidelines are presented for periodizing training intensity based on percentages of 1RM and number of repetitions. Intensities between 70-90% of 1RM are recommended for building power and strength, while intensities of 60-80% of 1RM using higher rep schemes are best for muscle hypertrophy. 3. A sample full body home workout is outlined, dividing exercises into push, pull, and leg movements to train the major muscle groups using

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    Sample workout plan with notes

    Original Title

    Notes

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    1. The document provides formulas and tables to calculate 1 repetition maximum (1RM) weights based on the number of repetitions performed with a given weight. It also gives examples of using the tables to determine appropriate weights for different rep schemes and percentages of 1RM. 2. Guidelines are presented for periodizing training intensity based on percentages of 1RM and number of repetitions. Intensities between 70-90% of 1RM are recommended for building power and strength, while intensities of 60-80% of 1RM using higher rep schemes are best for muscle hypertrophy. 3. A sample full body home workout is outlined, dividing exercises into push, pull, and leg movements to train the major muscle groups using

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    174 views3 pages

    1RM Percentage Calculations Formula

    Uploaded by

    J Joseph Taylor
    1. The document provides formulas and tables to calculate 1 repetition maximum (1RM) weights based on the number of repetitions performed with a given weight. It also gives examples of using the tables to determine appropriate weights for different rep schemes and percentages of 1RM. 2. Guidelines are presented for periodizing training intensity based on percentages of 1RM and number of repetitions. Intensities between 70-90% of 1RM are recommended for building power and strength, while intensities of 60-80% of 1RM using higher rep schemes are best for muscle hypertrophy. 3. A sample full body home workout is outlined, dividing exercises into push, pull, and leg movements to train the major muscle groups using

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    1RM Percentage Calculations

    Formula
    Use the formula: The formula used for this is: weight/(1.0278-(.0278*reps))

    or

    Take the number of reps * .033. Then add 1 to that number. Take that number and multiply the weight
    you used for the number of reps. Your one rep max should be within 5 pounds on either side. For
    example, if you do 155 for 8 reps, 8 * .033 = .264, 1 + .264 = 1.264, 1.264 * 155 = 195.92. So your one
    rep max in this example should be 195. It could be anywhere from 190 to 200.

    Coefficient Table
    If you know your One Rep Max, and you want to do a set that calls for a set number of reps, multiply
    your reps by that coefficient to determine the proper weight for the reps (see examples beneath the
    tables).

    If you know your "x" rep max, and you want to find out what your 1 rep max should be for that exercise,
    divide the coefficient by the corresponding "rep #".

    Reps 1 2 3 4 5 6 7 8 9 10
    CoEff. 1 .943 .906 .881 .856 .831 .807 .786 .756 .744

    Reps 11 12 13 14 15 16 17 18 19 20
    CoEff. .723 .703 .688 .675 .662 .650 .638 .627 .616 .606

    Examples
    1. A routine for squats calls for you to do 3 sets of 8 reps. You want to know what a good hard set
    of 8 reps would be, and you know your current 1 rep max on the squat is 385 lbs. 385 x .786 =
    303. You should be able to do an 8 rep set at 303 +/- 5 lbs. or so.
    2. You are working a periodization routine, and you need to find percentages of your 1 rep max to
    set up your weekly routines. You don't have a spotter available to help you find a 1 rep max on
    your bench press, but you do know you can squeeze out (barely) 5 good reps at 230 lbs. 230
    divided by .856 = 268. Your 1 rep max should be about 268 lbs. +/- 5 lbs. or so.

    Note
    This chart should not be taken as an absolute, and remember if you have been doing high rep sets
    for the past 3 months, you are not going to be able to handle the 1 rep max that the math says you
    should, due to lack of tendon strength and raw power necessary to lift low rep weights. Alternately,
    if you have been working 2-3 rep sets for a while, higher reps sets will take a while to get used to.

    Estimated Reps at Percent of 1 Rep Max


    Reps 1 2 3 4 5 6 7 8 9 10 11 12 15
    Brzycki 100 95 90 88 86 83 80 78 76 75 72 70
    %1RM Baechle 100 95 93 90 87 85 83 80 77 75 67 65
    dos Remedios 100 92 90 87 85 82 75 70 65 60
    Programming Considerations

    Prilepins Table (Adjusted for Mass Gaining)


    Percent Reps per Optimal # of Total Range of Rest Period TUT Range
    Set Reps Reps Length
    < 70% 6-10 32 20-40 45-75 sec. 4/1/1/1-3/1/0/1
    70-80% 5-8 30 20-30 60-90 sec. 4/1/0/1-3/1/0/1
    81-90% 5-7 21 15-25 75-120 sec. 4/1/0/1
    > 90% 1-2 7 4-10 90-180 sec. No
    Recommendations

    Notes: The TUT calculation is based on doing between 25 and 45 seconds of work for a set. The lower
    rep ranges are more dependent upon the top figure of the TUT recommendation, and the higher
    repetitions are more dependent upon the lower figure.

    Training Intensity by 1RM Percentage


    Load Effect on Performance Effect on Muscle
    0-10% Speed work via plyo/jumps or medicine ball Will improve muscle hardness
    throws
    20-40% Ballistic work (jumping with additional Will improve muscle hardness
    weight) to maximize power development
    40-60% Regular strength lifts done explosively to Minimal effective load to stimulate
    develop power production growth (60%)
    70% Optimal weight to build power with the Low-end of the best zone to stimulate
    Olympic lift variations (70%) muscle growth
    80% Best load to build maximal strength without High-end of the best zone to stimulate
    making inroads into recovery growth. From my experience 75-80% is
    best for hypertrophy
    90% Optimal training load to maximize strength Will increase muscle hardness and
    development (85-90%) density
    100% Training load best suited to learn how display No additional benefits compared to 90%
    maximal strength (92-100%)

    Training Intensity by Rep Number


    1-3 All Strength 6-10 Mass
    1-5 Mostly Strength 10-12 Mass w/ Some Endurance
    3-5 Power 12-15 Endurance w/ Some Mass
    5-8 Strength & Mass 15-20 Mostly Endurance

    Note: For hypertrophy, assistance work should be done within the 60-80% intensity range.
    Home Workout

    Chest Back
    1. Push-Ups 6 x 25, 45 s rest 1. Barbell Row 6 x 25, 45 s rest
    2. Floor Press 6 x 15, 45 s rest 2. Dumbbell Row 6 x 15, 45 s rest
    3. Incline Fly 6 x 15, 45 s rest 3. Commando Row 6 x 15, 45 s rest
    4. DB Landmine Press 6 x 15, 45 s rest 4. DB/BB Bench Row 6 x 15, 45 s rest
    5. Single Arm Press 6 x 15, 60 s rest 5. DB/BB Pullover 6 x 15, 45 s rest

    Shoulders Biceps
    1. Overhead Press 6 x 15, 45 s rest 1. Barbell Curl 6 x 15, 45 s rest
    2. Arnold Press 6 x 15, 45 s rest 2. Incline DB Curl 6 x 15, 45 s rest
    3. Cuban Press 6 x 12, 45 s rest 3. Reverse Barbell Curl 6 x 15, 45 s rest
    4. Front & Lateral Raise 6 x 15, 45 s rest 4. Concentration Curls 6 x 15, 45 s rest
    5. Rear Delt Raise 6 x 12, 45 s rest 5. Underhand Row 6 x 15, 45 s rest

    Triceps Abdominals
    1. Close Grip BB Press 6 x 15, 45 s rest 1. Weighted Sit-Up 6 x 15, 45 s rest
    2. Close Grip DB Press 6 x 15, 45 s rest 2. Weighted Crunch 6 x 15, 45 s rest
    3. French Press 6 x 15, 45 s rest 3. Dumbbell Otis-Up 6 x 15, 45 s rest
    4. 2-Arm Triceps Ext. 6 x 15, 45 s rest 4. DB Russian Twist 6 x 15, 45 s rest
    5. Windshield Wiper 6 x 15, 45 s rest
    Legs 6. Reverse Crunch 6 x 15, 45 s rest
    1. Zercher Squat 6 x 15, 45 s rest 7. Plank 6 x 90 s, 45 s rest
    2. Goblet Squat 6 x 15, 45 s rest 8. Vacuums 6 x 30 s, 45 s rest
    3. Split Squat 6 x 15, 45 s rest
    4. Single Leg RDL 6 x 15, 45 s rest
    5. Dumbbell Step Up 6 x 15, 45 s rest
    6. Dumbbell Calf Raise 6 x 15, 45 s rest
    7. Dumbbell Swing 6 x 15, 45 s rest

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