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2003/07/22, 11:32 AM
What % of my 1 rep max should i be doing for my sets in the muscle mass program. for 15 12 10 8 6 and 4 reps.
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2003/07/23, 07:01 AM
Doing a quick web search I came across this formula for calculation of 1 rep max,
M = W / (1.0278 – 0.278*R)
Where,
M = 1 rep max
W = Weight used
R = number of reps
So rearranging this there is a linear dependence between the 1 rep max and the weight you want for a given number of reps. Feeding in the numbers you get,
Reps 1 4 6 8 12 15
% of max 100% 92% 86% 80% 69% 61%
But don’t forget these do not take into account how fatigued your muscles are from previous sets or exercises so will be a little too high.
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2003/07/23, 06:03 PM
I don't want to undermine your comment erirvine. But just for wagner's info I thought I'd say that according to the NSCA (Nationals Strenth and Conditioning Association) the %'s would be
reps 1 4 6 8 12 15
100 90 85 80 67 65
I know the % differences are very small, but just wanted to put in 2 cents
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2003/07/24, 01:22 AM
da95es,
As I said these numbers don't take into account previous sets or exercises so are probably a little to high, if you look at the numbers you provided they are all the slightly lower than the ones I did. Except the last one, and the one rep max formula is only designed to be accurate for low reps. So I think me and the NSCA are in good agreement!
bhardy,
Yep it was a typo, it is 0.0278, which as you say is number I used for calculating the numbers, well spotted.
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