Calculator 1 rm and approaches. All about one repetition maximum (1RM). What is maximum effort work?

One of the basic rules of muscle growth is constantly increasing weight in exercises. In order to track changes in this working weight, the trainee must. Moreover, the paper version is more convenient.

If you exercise without a training diary and without recording the working weights, and rely solely on your memory, then monitoring your progress is almost impossible, since you will not be able to remember the weekly weights in the exercises you perform.

How often should you increase weight?

If you are working to increase muscle mass, fixing your weekly working weight is rule number one, since the weight should constantly increase.

Note: despite the fact that every week you need to add at least 1-2 kg to the weight of the barbell, this does not mean that you will increase your working weight by 100 kg in a year. Obviously, you cannot constantly increase weight, and weight cycles alternate with light training.

How to monitor the progress of the scales?

Often the question is how to compare the progress of the working weight, and how to determine which of the loads was greater - 5 repetitions with a weight of 80 kg or 7 repetitions with a weight of 75 kg? Sometimes it is recommended to multiply the weight, but this is not entirely correct.

For example, in our case, you will need to compare 5*80=400 kg and 7*75=585 kg - in the second case, the figure is almost 50% larger, but this does not mean that you did the exercise 50% better. For correct comparison, use the 1MP indicator.

One rep max

In theory, 1RM (one repetition maximum) is the weight with which you are technically correctly able to perform the exercise once. But it is obvious that in reality this is impossible, since you will not be able to work with such a large weight.

1MP is a purely theoretical number, calculated using a formula, and is used only to compare working weight. Trying to perform an exercise with maximum weight for just one repetition is strictly not recommended, as this is extremely dangerous.

How is 1MP calculated?

Empirically, based on multiple measurements, the following formula was derived to calculate this indicator: 1MP=WEIGHT/(1.0278-(0.0278*POVT)). For ease of use, the coefficients (1) are given below:

• 3 reps - 1.059
• 4 reps - 1.091
• 5 reps - 1.125
• 6 reps - 1.161
• 7 reps - 1.200
• 8 reps - 1.242
• 9 reps - 1.286
• 10 reps - 1.330

How to use odds?

Above we tried to compare 5 reps with a weight of 80 kg and 7 reps with a weight of 75 kg. To determine 1MP, it is necessary to multiply the working weight by the coefficient of repetitions performed with this weight. In our example, these will be the following numbers: 80*1.125 and 75*1.2.

In both the first and second cases, the result is 90 kg. Conclusion: Despite the fact that more repetitions were done, there was no real progress in the working weight, although multiplying and calculating the total weight lifted gave a completely different result.

What is 1MP for?

In addition to the task of tracking progress in basic exercises, the 1MP indicator may be required to calculate the optimal working weight. In this case, 1MP is taken as 100%, the maximum, and reduction factors are applied.

For example, for a beginner’s muscle growth, it is not critical what weight he works with - with 60% of 1MP, or with 90% of 1MP, but it is obvious that if the exercise is performed with 60% of 1MP, the technique will be better and safety will be higher (2) . More details in the next article.

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Comparing weight by multiplying approaches and working weight (“total weight per workout”) is not the most correct way to evaluate progress. If you want to track your progress properly, the 1RM (one repetition maximum) metric is essential.

Sources:

1. One Rep Max Calculator,
2. Beginning Weight Training Part 3, Lyle McDonald,

In this article you will find a table for determining your one-repetition maximum (1RM), as well as the information you need to use it.

Why do you need a one rep max chart?

The table allows you to determine your one-rep maximum even if you are not doing walks to find out your 1RM. It is assumed that the number of repetitions you can do with a certain weight can be predicted using mathematical formulas.

Who might benefit from a one-rep max chart?

A one-rep max chart is an effective way to make the process of calculating how much weight you should use to perform a certain number of reps more methodical. Also, why do a walkthrough and put yourself at risk of serious injury when you can take a weight that you can do 6 reps with and use a chart to roughly determine your 1RM.

Of course, this chart is not perfect because it may not apply to some exercises and your strength and endurance levels affect the number of reps you can lift a certain weight, and that number may not match the chart. Overall, however, the 1RM chart is a great guide to help you plan your workouts.

In fact, many athletes' strength training programs are based on a 1RM for an exercise, which is determined by performing 6 repetitions of all major movements ( squats, bench press, etc.). Most advanced strength training programs are based on 1RM values ​​and contain progressions to build strength over time. The number of repetitions in each workout can vary greatly: from 15 to 2 or 3.

How to use the one-rep max chart?

The left column contains 1RM values, while the numbers in the right columns indicate how much weight can be lifted for the specified number of reps ( reps are listed on the top line).

For example, find the maximum 61 kg on the left and look at the columns. If you can lift 45 kg for 11 reps, this roughly corresponds to a one-rep maximum of 61 kg. Ability to lift 54 kg for 4 reps also corresponds to 1RM in 61 kg.

The table below uses Matt Brzycki's formula and is very close to the old school percentage based 1RM table that is still widely used. The percentage table is based on a linear relationship. So, the weight with which you can do 10 repetitions corresponds to 75% of your maximum. Each additional repetition corresponds to an increase in weight of approximately 2.5%.

Reps → Weight ↓	12	11	10	9	8	7	6	5	4	3	2
23	16	17	17	17	18	19	19	20	20	20	21
25	18	18	19	19	20	20	21	21	22	23	24
27	20	20	20	21	21	22	23	23	24	25	25
30	21	22	22	23	23	24	25	25	26	27	28
32	23	23	24	25	25	26	26	27	28	29	30
34	25	25	25	26	27	28	29	29	30	31	32
36	26	27	27	28	29	30	30	31	32	33	34
39	28	28	29	30	30	31	32	33	34	35	36
41	29	30	31	31	32	33	34	35	36	37	38
43	31	32	32	33	34	35	36	37	38	39	40
45	32	33	34	35	36	37	38	39	40	41	43
48	34	35	36	37	38	39	40	41	42	43	44
50	36	36	38	39	39	40	42	43	44	45	47
52	37	38	39	40	41	42	44	45	46	48	49
54	39	40	41	42	43	44	45	47	48	49	51
57	40	41	43	44	45	46	47	49	50	52	53
59	42	43	44	45	47	48	49	50	52	54	55
61	44	45	46	47	49	49	51	53	54	56	58
64	45	46	48	49	50	52	53	54	56	58	59
66	47	48	49	51	52	54	55	56	58	60	62
68	49	50	51	52	54	55	57	59	60	62	64
70	50	51	53	54	55	57	59	60	62	64	66
73	52	53	54	56	57	59	60	62	64	66	68
75	54	55	56	58	59	61	63	64	66	68	70
77	55	56	58	59	61	63	64	66	68	70	72
79	57	58	59	61	63	64	66	68	70	72	74
82	59	60	61	63	64	66	68	70	72	74	77
84	60	61	63	64	66	68	70	72	74	76	79
86	62	63	65	66	68	70	72	74	76	79	81
89	63	65	66	68	70	72	74	76	78	80	83
91	65	66	68	70	72	74	76	78	80	83	85
93	66	68	70	72	74	75	78	80	82	84	87
95	68	70	72	74	75	77	79	82	84	87	89
98	70	71	73	75	77	79	81	84	86	89	92
100	71	73	75	77	79	81	83	86	88	91	94
102	73	75	77	79	81	83	85	88	90	93	96
104	74	76	79	80	83	84	87	89	92	95	98
107	76	78	80	82	84	87	89	91	94	97	100
109	78	80	82	84	86	89	91	94	96	99	102
111	79	81	84	85	88	90	93	95	98	101	104
114	81	83	85	87	89	92	94	97	100	103	106
116	83	85	87	89	91	94	97	99	102	105	109
118	84	86	89	91	93	96	99	101	104	107	111
120	86	88	90	93	95	98	100	103	106	109	113
123	88	90	92	94	97	99	102	105	108	111	115
125	89	91	94	96	99	101	104	107	110	114	117
127	91	93	95	98	100	103	106	109	112	116	119
129	93	95	97	99	102	105	108	111	114	118	121
132	94	96	99	101	104	107	110	113	116	120	123
134	96	98	100	103	106	109	112	115	118	122	126
136	97	100	102	105	108	110	114	117	120	124	128
138	99	101	104	107	109	112	115	118	122	126	130
141	100	103	106	108	111	114	117	121	124	128	132
143	102	104	107	110	113	116	119	123	126	130	134
145	104	106	109	112	115	118	121	124	128	132	136
148	105	108	111	114	117	120	123	127	130	134	138
150	107	109	113	115	118	122	125	128	132	136	140
152	109	111	114	117	120	123	127	130	134	138	143
154	110	113	116	119	122	125	128	132	136	140	145
157	112	114	118	120	123	127	131	134	138	143	147
159	114	116	119	122	125	129	133	136	140	144	149
161	115	118	121	124	127	131	134	138	142	147	151
163	117	119	123	126	129	133	136	140	144	148	153
166	118	121	124	128	131	134	138	142	146	151	155
168	120	123	126	129	133	136	140	144	148	153	158
170	122	124	128	131	134	138	142	146	150	155	160
173	123	126	129	133	136	140	144	148	152	157	162
175	125	128	131	134	138	142	146	150	154	159	164
177	127	129	133	136	140	143	148	152	156	161	166
179	128	131	134	138	142	145	149	154	158	163	168
182	130	133	136	140	143	147	151	156	160	165	170

How to find out your maximum in the bench press without doing a walk? How to choose the weight in an exercise if you change the working number of repetitions? How to “translate” one-rep sets with maximum weight into multi-rep sets and back?

To make it easier to plan your workouts and compare your strength results from one training program to another, there is a very convenient method by Maurice and Rydin.

Using this method, you will be able to compare your current indicators with the numbers from, without performing excavation .

A walk is a test of maximizing the weight of an exercise for one repetition.

You will also be able to compare your current results with those you achieved in a previous training cycle (program) when you used a different number of repetitions.

For example, in your current cycle you are doing 10 reps of squats and want to figure out what your best one-rep result would be. Or, let's say you're working with a low number of repetitions and would like to compare your current result with the results of a previous cycle when you worked with a much higher number of repetitions. Such a comparison will allow you to evaluate your progress in loads.

Strengthening specialists Dave Maurice and Rich Rydin have proposed two formulas that allow you to compare weights when performing different numbers of repetitions. For convenience, these formulas are also presented here in the form of tables and graphs. With their help, you can convert the weight with which you perform one number of repetitions into the weight with which you could perform another number of repetitions.

To use the tables, look in the left column for the number of reps you are currently doing. Then move along the series of numbers until you reach the column indicating the number of repetitions to which you want to “project” your result.

For example, if you are doing a 10 rep bench press and you are wondering how much weight you could perform 6 reps with, you would multiply your 10 rep max weight by 1.13.

Likewise, if you squat for 6 reps and want to determine what your 20 rep squat performance would be, you would multiply your 6 rep max weight by 0.81.

click on the picture to enlarge

For those who are more comfortable using graphs and formulas

click on the picture to enlarge

Let's say you managed to add one more repetition to the set, it is clear that the load on the muscle has increased. It is interesting to calculate how much the weight of the weight needs to be increased in order to increase the load on the muscle by the same amount within the same number of repetitions. According to the table, adding one repetition is equivalent to increasing the weight of the weight by about 3%. If you, for example, bench press 80 kg for 5 reps, then an extra rep will be equivalent to adding 2.5 kg to the weight of the barbell as part of a five-rep set.

P.S. The use of conversion tables by Maurice and Raidin is very individual and their coefficients are not suitable for everyone. There is another weight conversion table for the golden three exercises

click on the picture to enlarge

Empirically, choose which tables for calculating weights suit you best and use it! They will be useful to you throughout your sports career.

So, the Maurice and Rydin method will help you find out your maximum in the bench press and other exercises, and will also help you change the working weight when changing the number of repetitions in the approach.

A one-rep maximum (aka “1RM”) is a weight with which you can perform an exercise only once.

The whole truth about 1RM (one repetition maximum)

My favorite number of reps per set is 1. I am a big proponent of the max effort method, and moving up to 1RM has always been an important part of our training program. Therefore, the following statement may seem strange to you:

Going for one rep max is not the best way to perform max effort work.

This method works well for the first 4-6 weeks, but then most athletes begin to show signs of stagnation and even regression. For this reason, I decided to change the nature of max effort work for myself and my athletes.

So I'll say it again: for most people, one rep max is unlikely to be beneficial. Sets of 2 or 3 reps will help you improve your strength much faster. And below I will explain why.

What is maximum effort work?

Most people associate the max effort method with two things:

1. Working with maximum weights, which involves performing one maximum repetition for a basic exercise.

2. Westside Barbell system.

The Westside Barbell system does use some variation of the maximal force method, along with the dynamic force method and the repetition method. However, for some reason, most people only remember the maximum effort method when talking about the Westside Barbell system.

Although the maximum effort method appeared much earlier than the above-mentioned system. Before the advent of Westside Barbell, powerlifters performed "max" lifts only at the end of the training cycle. People also mistakenly believe that the max effort method is all about performing one rep max. This is a misconception.

The famous Soviet biomechanics specialist Zatsiorsky explains that the maximum effort method involves lifting loads in the range from 90 to 100% of the current maximum. So it is not necessary to work with maximum weight for one repetition. In the Russian-language literature on weightlifting, the important criterion is the number of repetitions performed under a load of 90% of the maximum, and not the number of maximum repetitions.

How does the maximum effort method work?

The nervous system determines how muscle mass will generate the energy needed to overcome gravity. The central nervous system can boost energy production through 4 mechanisms:

1. Development of muscle fibers

The more muscle mass used during a movement, the more energy is produced. And the faster these engaged muscle fibers contract, the more energy is generated. So, to get a more efficient muscle contraction, you need to recruit more muscle fibers and, most importantly, use fast-twitch fibers.

2. Changing the frequency of contractions

The human body has a limited ability to activate muscle fibers. If it is not possible to further increase energy generation by increasing the number of muscle fibers recruited, the body can increase the pulsation rate of the recruited fibers.

Each contraction of a muscle fiber generates energy. So the more often the fibers contract over a period of time, the more energy the muscle mass will produce. With the exception of beginners, increasing the frequency of contractions is the only way an athlete's body can cope with increasing loads.

3. Intramuscular coordination/synchronization of muscle fibers

These terms refer to the optimal order of muscle fiber contractions. It is not always effective to have all fibers contract at the same time. Sometimes asynchronous contraction of muscle tissue will be optimal. In fact, for slow movements under heavy load (such as squats, deadlifts, standing presses and bench presses), this contraction mode will be preferable.

4. Intermuscular coordination

This parameter determines how the body uses the various muscles involved in movement. For example, antagonist muscles must relax at the right time to allow the prime mover muscles to do their job, but not too soon to maintain body balance.

If the antagonist muscles do not relax, you will have to fight your own body and the load at the same time. If you relax too much, you can lose your balance, get injured, or lose momentum that serves as the basis for subsequent movement.

The last two elements are achieved through frequent practice. The more often you practice lifting a certain weight, the better your intra- and intermuscular coordination will work. Increased contraction of muscle fibers and active recruitment of muscle tissue can be improved through strength training at maximum load. Therefore, experienced and professional athletes can progress due to increased contraction of muscle fibers.

The contraction frequencies of muscle fibers at 90% and 100% of the maximum load are the same

The frequency of nerve impulses sending signals to muscle fibers does not change when training in the range from 90 to 100% of maximum load. Even at loads in the range from 97 to 100% of the maximum, there is no increase in frequency. Therefore, if you train with loads in the range of 90-100%, the nervous system adapts perfectly. That is why the load and set/rep scheme is of utmost importance, which will allow you to perform the maximum amount of work in the range of 90-100% of the maximum load, without causing “kickbacks”.

To develop strength skills, such a load will be quite enough. In practice, weights of 90-95% of the maximum when performing sets of 2-3 repetitions will give better results than maximum loads. Doing one rep max is beneficial for powerlifters because they need to develop the ability to lift maximum weight for one attempt. You will most likely notice that when you do 2-3 sets, the second set will be easier than the first. That is why the ability to demonstrate maximum results on the first approach needs to be developed specifically by powerlifters.

For most of us, doing 2-3 rep max will be more effective than doing one rep max. In fact, this even applies to powerlifters. No more than 20% of your workout time should be spent performing exercises with one maximum repetition..

A Success-Driven Mindset

2-3 max reps are better than one max rep also because of the right mindset it will give you. Completing 2-3 repetitions implies successful completion of the first repetition. So before you do the set, you know that you can successfully complete the first rep. And this knowledge helps you successfully cope with the load.

This mindset gives you more confidence when you step up to the bar. Any experienced weightlifter knows that having the confidence to lift a max load can be a huge help in successfully completing a lift.

Why is the second repetition easier to complete than the first? The point is the potentiation/activation effect, and also the fact that the first repetition allows you to gain the desired speed of movement. When you're aiming for one rep max, you may be unsure whether you can handle the load. This negatively impacts your confidence and therefore your results.

Safety factor

By setting yourself up for 2-3 maximum repetitions, you will almost always (if you plan the load correctly, of course) be able to complete the first repetition. Sometimes a task may turn out to be harder than you think, but still remain doable. Now, as you approach threshold loads, you may encounter a situation where after the first repetition, you will not be able to complete the second repetition. There is no need to be upset, this approach can also be considered effective.

When working with a maximum load, it is very difficult to know whether you can complete a repetition or not. When you lower the bar, you may think you can do the second rep, but when you lift the weight, you realize you were wrong. Such situations lead to poor form and risk of injury. It is best to decide whether to perform a second repetition at the same time as performing the first.. How you feel during your first rep should tell you how much strength you have left. If you do one maximum repetition, you will not have such a “tool” in stock in order to understand whether it is worth starting a second repetition.

Some people, based on experience or discipline, know the moment they approach the bar whether they can complete a rep. These people are at less risk of injury when performing max reps. They know that it is better to try again later than to try to lift a weight that is too heavy. However, there are many videos of people performing unsuccessful approaches, which suggests that not everyone has these skills.

Why should you mainly do 2-3 reps with 90-95% of the maximum weight, and not 1RM with 97-100% of the maximum?

Weights in the range of 90-100% of maximum are used in the same loading patterns as when working with maximum effort. This type of work allows you to improve your one-rep max performance even if you don't practice max reps every workout. Training is not a test. You train to develop certain skills and abilities that will make your body stronger and more efficient when it finally comes time to test its limits.

The more you practice in this range, the more you will achieve at maximum load. It should be noted that the human body adapts better to a load in the range of 90-95% of the maximum than in the range of 95-100% of the maximum. Doing 2-3 max reps will help significantly increase the volume of work compared to one rep max. Increasing the amount of work will help achieve better adaptation of the nervous system. Strength is not only a physical ability, it is also a skill, and this includes training the nervous system. The more often you practice the skill of generating the maximum amount of energy, the better results you will achieve.

If you perform sets of 2-3 maximum repetitions, you can increase the amount of work in the desired zone by 1.5-2 times and speed up the speed of adaptation of the nervous system.

Why can't you do more sets of one maximum repetition? The fact is that performing 6 lifts of the barbell with a load of 90-95% of the maximum is a completely acceptable level. However, performing the same number of repetitions per day at 97-100% of the maximum load has too serious an impact on the nervous system, which will not allow progress.

The famous Canadian athletics coach Charlie Francis noted the big difference in the effect on the nervous system of a load of 95-97% and 100% of the maximum. A load of 100% of maximum has a residual effect for days, even weeks, and the range of 95-97% of maximum load is better for rapid recovery and further progress. The same is true for weightlifting. There is an overstrain that the body experiences when performing one maximum repetition. The benefits of this method are limited by its inability to increase the frequency of sets, so it is less effective in the long term.

Psychological component

Soviet weightlifter Vasily Alekseev advised avoiding “training on nerves,” i.e. Avoid psychological stress during training. This does not mean that you can relax: the secret is to work hard and respect the limit, beyond which the athlete begins to experience obvious psychological stress, which is accompanied by a sharp increase in blood pressure, symptoms of tunnel vision, increased heart rate, the need for a psychological attitude, etc.

“Nerve training” should be something like an emergency reserve that you can use when necessary. It's like nitro in a tuned car. It allows you to dramatically increase speed, but it is also very expensive. During training, there is no need for psychological adjustment before each lift of the barbell. Just look at Russian Olympic weightlifters: they approach the barbell during training in a relaxed state, as if they had just woken up, even working with weights close to world records.

Maximum for training and maximum for competitions

Zatsiorsky identifies two maximums: training maximum (T max) and competitive maximum (C max).

T max is the maximum weight that a weightlifter can lift without placing excessive stress on the body and without stimulating the central nervous system, i.e. without psychologically tuning in to perform the repetition.

C max is the maximum that is achieved through significant concentration and psychological uplift, and stress on the body leads to a significant release of adrenaline into the blood.

Cmax can exceed Tmax by 12% in experienced athletes who are accustomed to serious stress, and in most people, with the help of concentration and adrenaline release, the indicators can be increased by 5%.

As you can see, mental attitude can give you some good “weight gain”. However, nothing comes for free, since the release of adrenaline leads to serious consequences for the body. It is necessary, if possible, to avoid overexcitation of the nervous system before the approach, maintaining reserves for extreme cases. 2 maximum repetitions do not put as much psychological stress on the body as one maximum repetition. Therefore, the negative effect can be avoided by getting the maximum benefit from the training.

Stimulation of fast-twitch muscle fibers

Muscle fibers that were involved in work, but did not receive the proper load, do not receive the effect of training. If you simply engage the fibers without tiring them, you can, of course, get the result in the form of an increase in the ability to activate muscle tissue, but there will not be quantitative tissue growth.

When performing maximum effort work, the body uses anaerobic alactic energy, which is burned in about 20 minutes. In other words, if you use this system, you will run out of fuel very quickly. Anaerobic alactic energy begins to burn 7-10 seconds after the start of intense work. If the duration of intense exercise is shorter, the body quickly gets tired, and the growth of fast-twitch fibers is not observed.

If you do sets of one rep max, it takes an average of 4 seconds per set, with a maximum of 5. As you can see, we are 3 seconds short of our minimum rep threshold. It's very rare that it takes 7-10 seconds to complete a rep, but in this case you have to consciously go slow, which reduces your ability to lift heavy weights.

If you do 2 repetitions, the muscles will be loaded for the required 7-10 seconds, and if you do 3 repetitions, the duration of the load will be 11-14 seconds. In both cases, the load/stimulation of the fast-twitch fibers will be greater, especially when performing multiple sets. As a result, you will be able to stimulate muscle tissue growth, not just muscle tissue activity.

Devil's Advocate. Why you should still practice 1RM

Performing one maximum repetition requires special skills. Someone who has mastered individual snatches, etc., will demonstrate a 7-9% difference in load for 2-3 reps and one rep. All others will show an average difference of 4-5%.

Let's take, for example, two athletes who are practicing sets of 2 maximum repetitions on a bench with a load of 170 kilograms.

• Athlete 1 often
• Athlete 2 rarely Performs sets of one maximum repetition.

Athlete 1 will perform best in single attempts with maximum weight. So he will be able to lift up to 185 kg, while Athlete 2, who works at a lower frequency, will only be able to lift 178 kg.

Moreover, both athletes will have approximately the same level of strength training. The fact is that the first athlete is better able to use the available forces at maximum load. This is why it is so important for powerlifters to practice one rep max. This is important when preparing for competitions, where it is important to show your skills in a competitive environment.

However, if you are training to get stronger, there is no need to include sets of one rep max in your training program. Additionally, in the long run, even professional powerlifters will achieve better results by practicing 2 rep maxes more often.

This calculator will help you estimate your one rep max on the bench press. Although the resulting indicator will not be 100% accurate, it can give you a good guideline!

This calculator can be used to approximate your one rep max on the bench press. The program works according to the following principle: you indicate the working weight and the number of repetitions you can perform with it, after which the calculator uses a formula to calculate the weight of the approximate one-repetition maximum. Of course, the figure will not be 100% accurate.

To use the calculator, simply enter the working weight in the first line and the number of repetitions in the second. For example, if I can bench press 100kg 10 times, I will enter 100 and select 10 reps. Enter the weight for 1-10 repetitions, this will give the closest result to reality.

ONE-REP MAX CALCULATOR

To calculate the maximum weight per repetition, the following formulas are used: Brzycki, Apley, Lander, Lombardi, Mayhew, O'Connor, Watan. The result is the range of values ​​obtained by these formulas.