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Old 05-10-2013, 11:29 AM   #1
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Default 1RM Calculations

How accurate do they tend to be, in your experience?

Assuming you've ever used a calculator, or an equation, of course.
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Old 05-10-2013, 11:32 AM   #2
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They're ok, personally think they tend to be a little high from my experience. I've gotten away from using them honestly. Until I've lifted that weight, it's just an optimistic guess
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Old 05-10-2013, 11:35 AM   #3
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Quote:
Originally Posted by Dray View Post
How accurate do they tend to be, in your experience?

Assuming you've ever used a calculator, or an equation, of course.
Erm, they aren't bad as such, the problem is none of them take into account the one important variable...the fact that the tendons, ligaments, joints and muscles have never been placed under the 1RM load, so they have not been prepped for it.

If a person is basing their 1RM on a 2RM, it may work, but if someone is using, say, a 20RM or even a 10RM as their gauge of the 1RM, via the calculator, which is much further away from the probable 1RM, then it becomes more of an issue in terms of being possible.

The closer the rep range is to the 1RM, the more probable it is that it may be possible to achieve the 1RM, or close to it, that the calculator throws out as a 1RM.
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Old 05-10-2013, 11:56 AM   #4
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I think that taking the time to build your own rep max/percentage chart is worth it. Obviously the relationship between a 5 or 3rm is different for everybody, and for the same person usually different for different lifts. In the last few months I've switched to using RPEs and fatigue percents instead of percentages and fixed volumes, and things have really started moving in the right direction for me. A big part of the system involves using an RPE chart, which basically shows what percentage of your max you are working with at any given rep/RPE pairing. For this to work, you need a recent max, and you need to study your training logs from around that time frame.

For instance, say 3 weeks ago at your meet you squatted 500, and a month before that, on a day you felt good, you hit 425 for a maximal triple. Now you have something to work with, you can assume a max triple for you is about 85%. The nice thing I've found with this method is how you can track progress. It's a little math-intensive, so if the idea of calculations repels you, it's probably not for you, but if you don't mind it, eventually you end up with a far more accurate way of projecting a max. If you keep nudging the projected max up in your training, you know you're moving forward. It won't go up every week, but it's the trend that's important.

You don't need to have a personalized chart filled in to begin using this kind of method. You can start by populating the chart using something like the Epley formula, or Mike Tuchscherer's rep/RPE chart. Then as you gather information, you modify it to fit you. So in my opinion, definitely worth the work up front to have a tool that you'll be able to use and tweak for the rest of your lifting career.
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Old 05-10-2013, 12:29 PM   #5
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I use one and I think of it as fairly accurate. Within 10 pounds certainly, and that's all I need anyway. Any given day, my max will swing by 10 pounds or more depending on how I feel or the situation or whatever. I've definitely lifted more than that max at times and less than the max too.

I use it to judge my attempts though when working up to a max. Or I use it to determine a training max to base percentages off of. I don't think of it as gospel, but I do think of it as a target to hit and just having that target in mind regularly is a good way to prep my mind for making the max lift when the time comes. I've already done it in my head a few tiimes at least. But really it's just a tool to give me a ballpark figure that I can use to plan my work accordingly.
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