Your one rep max is important to know and test, but it is also important to know that you do not have to work only on one rep max to increase it. If you desire to build muscle and grow optimally in your training, you will need to base the percentages and reps we discussed in the last section on your training goal. Powerlifters do work mainly in the lower rep ranges, though. No doubt, it is important to test and retest your one rep max occasionally, but if you are trying for it too often, it will tax your body and take away from training.Įven a bodybuilder or powerlifter will not test their one rep max as often as one might think. One rep max is not something that you will be trying to reach and achieve very often, but instead, a marker that we use to set our reps and percentages for actual workouts. The last category is for working on the strength of muscle group, and this would have you working at 85 – 95% of your one rep max and for around 3 – 5 reps per set. When it comes to hypertrophy and working on the size of muscles, this should be done at 70 – 80 percent of your one rep max and for a total of 8 – 12 reps per set. When it comes to Speed and Power goals, we suggest that people lift 50 – 60% of their one rep max, and this would be for 3 – 5 reps per set. While these can be gained in some way within all three percent and rep ranges, the rep and percent ranges give us an idea of what our focus goal should be with training. We generally look at the three goals: speed and Power, Muscle Size, and Strength. Regarding strength training, the percent of your one rep max will matter depending on the goal you want to achieve. What One Rep Max Percentage Should I Use? Your front squat weight is not usually equivalent to your back squat, no matter how similar the movement is. You should remember that you should not interchange these numbers for somewhat similar movements and instead rely on knowing the one rep max for each move, as strength standards are specific. It is important not to count any of the reps that happen once the form is lost, as it would not be a true repetition max test if you continued. You should try to have a spotter when you are doing any reps to your max weight, and be smart with each rep so you do not injure yourself.Īnd, as we hinted at, form is everything, and if your form starts to break down, it is a good idea to stop the set you are in and either lower the weight or regroup and try again. So, if you were to find your 5 rep max, this would be the max weight you can do without failing your form for five total reps, and then use the calculator it would give you your estimated one rep max. This is the preferred method, as it will not stress the body as much as a true 1RM test. The lower the number of reps, the more accurate it will be. When it comes to testing your one rep max, the easiest way is to find the max weight you can do for a specific number of repetitions and then plug that into the one rep max calculator we have here. This form of testing is great to know when you plan your compound lifts like the deadlift, barbell bench press, and overhead press, and not movements with body weight. One rep max testing is useful for anyone in weightlifting to understand. Lombardi’s formula is weight × reps ^ 0.1. The most popular formula is the formula from Matt Brzycki, which is weight divided by ( 1.0278 – 0.0278 × reps ).Įpley’s formula is the weight multiplied by (1 + 0.0333 × reps). There are a variety of formulas to use for finding someone’s one rep max. This means you will have less time in your training program to focus on building muscle. This is ideal, as it takes a lot of time and effort to truly test your maximum strength with a one rep maximum test. This one repetition maximum is a vital part of training as it shows how much weight lifters can handle, essentially how strong someone is.īut you don’t always have to test your single repetition max with a given exercise instead, you can use the 1RM calculator provided here.
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