Max-out Formula to determine 1 rep Max

berealjohn

New member
The following is a formula to determine your 1 rep max without having to Max-out and risk needless injuries. It is beneficial when designing your training program using percentage of Max.

This works for all muscle groups except calves. Warm up then. Next a put moderately heavy weight on bar and do as many reps as you can use good form.

1.Example: Flat Bench 225 X 8 (8 reps was to failure)

2.Next take the number 8 and multiply it by 0.033 = 0.264 number represents your percentage drop co-efficient.

3.Next take the number 1 & subtract co-efficient drop 0.264.

4.Example: 1- 0.264 = 0.736. This is co-efficient conversion factor.

5.Now take the Lbs/weight ( 225 ) you handle for 8 reps and divide by conversion factor

6.Example: 225lbs divided by 0.736 = 305.7 lbs this is your max on this lift.
305 lbs Flat Bench Max so if you wish to maintain this max but, wish to change or reps scheme or volume say from 10 reps to 5 reps you do so using this formula.

I have used method many times with many trainees and it is accurate + or – 2% always.
I found this to be very helpful design training program based on Max %’s
It works use any amount of weight and any rep sheme under 15 reps.

You guys know your poundage’s. Plug the numbers and see if it’s right!

Simply take # of reps X 0.033, Subtract this# form1, then divde by your you weight lifted at any reps. = 1 Rep Max
 
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The only way to tell your max is to max, you can become good at reps or you can be better at singles.
 
You think so? ook yall don't like my formula...my bad. I have trained many using over the past 25 years. It really does work! If you don't think so PM me the poundage and reps of any lift at any reps range that you know your Max of and I will PM you back you with Max. Don't tell me your Max! I'll tell you. :stickpoke
 
berealjohn said:
That pretty but it's off by 26 lbs using the above scenario. I pugged several scenois and each time aprox 40% low each.

It only matters that its accurate, and if your formula produces different results then it is not accurate for me.

MensFitness also has a max calc that overestimates lifts, may be accurate for some but not for me.
 
berealjohn said:
You think so? ook yall don't like my formula...my bad. I have trained many using over the past 25 years. It really does work! If you don't think so PM me the poundage and reps of any lift at any reps range that you know your Max of and I will PM you back you with Max. Don't tell me your Max! I'll tell you. :stickpoke

Not everyone shares the same fiber percentages, and not everyone shares the same CNS abilities. Just because you've been "training many" for 25 years doesn't mean anything about anyone elses body. If someone says its not accurate for them, its not accurate for them, period. I dont see what you are trying to argue against here other than common sense.
 
Mudge said:
Not everyone shares the same fiber percentages, and not everyone shares the same CNS abilities. Just because you've been "training many" for 25 years doesn't mean anything about anyone elses body. If someone says its not accurate for them, its not accurate for them, period. I dont see what you are trying to argue against here other than common sense.

Yes and what about muscle attachment points, and leverage issues stemming from the different ways people are proportioned? No one formula will ever work for everyone.
 
Exactly, I use the one that works for me and seems to work for most other people as well. However, everyone is different.
 
berealjohn said:
You think so? ook yall don't like my formula...my bad. I have trained many using over the past 25 years. It really does work! If you don't think so PM me the poundage and reps of any lift at any reps range that you know your Max of and I will PM you back you with Max. Don't tell me your Max! I'll tell you. :stickpoke


Whatever you say, i can get my 315 max reps up in a month by a couple, does not mean my max bench went up. I know i have done it, i work reps and singles, my singles never match up to my reps. Sorry. I don[t care if you trainied Moses himself, the shit is flawed.
 
Moses benches RAW

i hate to say it but i agree with JCp if you are conferned about your 1 RM simply take a session and work up to a 1RM..

calcs are great especially when you plug all sorts of numbers in but you still have to actually complete the lift

I also use Roccos method as well when im in the gym and trying to estiamte what my maz attempt should be (although i use 15 lbs instead of 10 :-) )
 
berealjohn said:
The following is a formula to determine your 1 rep max without having to Max-out and risk needless injuries. It is beneficial when designing your training program using percentage of Max.

This works for all muscle groups except calves. Warm up then. Next a put moderately heavy weight on bar and do as many reps as you can use good form.

1.Example: Flat Bench 225 X 8 (8 reps was to failure)

2.Next take the number 8 and multiply it by 0.033 = 0.264 number represents your percentage drop co-efficient.

3.Next take the number 1 & subtract co-efficient drop 0.264.

4.Example: 1- 0.264 = 0.736. This is co-efficient conversion factor.

5.Now take the Lbs/weight ( 225 ) you handle for 8 reps and divide by conversion factor

6.Example: 225lbs divided by 0.736 = 305.7 lbs this is your max on this lift.
305 lbs Flat Bench Max so if you wish to maintain this max but, wish to change or reps scheme or volume say from 10 reps to 5 reps you do so using this formula.

I have used method many times with many trainees and it is accurate + or – 2% always.
I found this to be very helpful design training program based on Max %’s
It works use any amount of weight and any rep sheme under 15 reps.

You guys know your poundage’s. Plug the numbers and see if it’s right! :biggthump
thats a lot of math...
 
jcp2 said:
I know you love it. Now kneel before me. Bye they way how does the Candyass meet in Oct sound.
whats the date?

i was planning on doing the Coliseum meet again which is sept 30th
:bowdown:
 
blackbeard said:
whats the date?

i was planning on doing the Coliseum meet again which is sept 30th
:bowdown:


Maybe i will do that one than. They were giving away squats like it was Christmas. :flylicker
 
It's funny how you can have engineer's work things out on paper that are supposed to work like clockwork..But when they build it..well you get the Idea! That formula is a good rough estimate. But not completely accurate.
 
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