Help My Calculate My One Rep Max?
What would my one rep max for squats be in I can squat 195 x 20?
Answers:
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Relationships between reps and % maximum load for one rep maximum (1RM). The maximum strength zone is 1 - 6 reps, and bodybuilding 6 - 12. Strength / Endurance 12 reps or more.One Rep Max Calculations Repetitions Coefficient
1 1
2 1.047
3 1.091
4 1.130
5 1.167
6 1.202
7 1.236
8 1.269
9 1.300
10 1.330
11 1.359
12 1.387
13 1.416
14 1.445
15 1.475
16 1.504
17 1.531
18 1.560
19 1.587
20 1.616
HOW TO USE CHART # 1
If you bench press 135 * 12...multiply 135 by the coefficient of 12 (1.387) and get 187.2...meaning your one rep max for bench press is 187.2 pounds roughly.
If you arm curl 100 lbs once, then to find out what you should do for sets of 8 to failure, divide 100 by the coefficient for 8 (1.269), to find that you should be able to arm curl 78.8 pounds 8 times to failure.
Method #2 - Using Division
Here is an interesting chart, which should be able to help you in calculating your projected 1 RM's. This will make it easier for you to decide how much weight you want to try, as it gives you a good ball park figure.
Relationships between reps and % maximum load for one rep maximum (1RM). The maximum strength zone is 1 - 6 reps, and bodybuilding 6 - 12. Strength / Endurance 12 reps or more.
One Rep Max Calculations Repetitions Coefficient
1 100
2 95.5
3 91.7
4 88.5
5 85.7
6 83.2
7 80.9
8 78.8
9 76.9
10 75.2
11 73.6
12 72.1
13 70.6
14 69.2
15 67.8
16 66.5
17 65.3
18 64.1
19 63.0
20 61.9
HOW TO USE CHART # 2
If you bench press 135 * 12...divide 135 by the coefficient of 12 (0.721) and get 187.2...meaning your one rep max for bench press is 187.2 pounds roughly.
If you arm curl 100 lbs once, then to find out what you should do for sets of 8 to failure, multiply 100 by the coefficient for 8 (0.788), to find that you should be able to arm curl 78.8 pounds 8 times to failure.
There are tables out there - I always used tables to estimate my 1 rep max for a lot of exercises. My guess is if you can 20 reps @ 195 - your 1 rep max should be close to 300 (actually 413 according to the second calculator link below).
You need to determine a 10 rep max and use the calculators below to better estimate the 1 rep max.
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