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BodybuildingPro.com  Articles Database Articles by Writer Articles Written by Matt Canning One Rep Max Calculator
Method #1 - Using
Multiplication
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 |
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.
As always, if you have any questions regarding this article or any
others feel free to e-mail me at the address
listed below.
Take care,
webmaster@bodybuildingpro.com
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