Calculate your one Rep Max

One Rep Max Calculator

BodybuildingPro.com

Articles Database

Articles by Writer

Articles Written by Matt Canning

One Rep Max Calculator

BSN NO-Xplode Amplify Mental Focus, Performance, Strength, & Training Intensity! BUY IT NOW

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

Back To Matt Canning's Main Page

Back to Training Articles Database

Back to Training Discussion Forum

Links!

Universal Animal Pak The #1 selling training pak in the world for seventeen years straight. Since 1984, more competitive bodybuilders have cut their teeth on the Animal Pak than any other bodybuilding supplement in history. Why? Simple. Animal Pak gets the job done. It works. First time. Last time. Every time. BUY IT NOW

Visitor Reviews Of This Article!

Read Visitor Reviews - Write Your Own Review

E-Mail: Webmaster@BodybuildingPro.com