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# of Reps to use to get a certain 1RM

spamalope Posts: 149 Joined: 2004/12/20	2005/02/22, 11:11 AM Hi All, I was doing some research Friday on determining a target weight for reps as a percentage of one's 1RM. It's pretty easy to figure out the 1RM, but the other way around it is hairy. What I wanted to do though was know how to bump up my 1RM using my normal workout - how much weight I should probably use - or need to use. I came up with the following table for coefficients and used them Friday - it worked pretty well (not exact, but close enough for dumbbells). Reps % Max Coefficient ---- ----------------- 1 1 2 0.9435 3 0.9177 4 0.893 5 0.8695 6 0.8475 7 0.8265 8 0.805 9 0.7875 10 0.7693 11 0.752 12 0.7355 So, for an example, my 1RM is 195# for Machine Dips and I my goal is to work that up to 200# tonight using 6 reps. so.... 200# (target max) * .8475 (coefficient above) = 169.5# for 6 Reps You go and do the 6 reps at 170# and the 1RM comes out to be 200.6# - Mission Accomplished :) I used them Friday night for my routine and it worked out pretty well. I like it because it gives me some kind of guideline or at least suggestions as to the weights I need to be using at my various reps - at least to stay steady. Hope it helps someone else. -------------- _Shane I dont have to outrun the bear - just you....
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/02/22, 11:17 AM an easier way to do it... would be to move the decimal pointover........ 2 rep would be 94% of a one rep max... 7 rep 82% of one rep max....... as it get down further seems a lil high In high school with are weight room charts that lined up maxes with reps....a 12 rep was always 50% of a one rep max. -------------- My drinking squad, has a cheerleading problem!!
spamalope Posts: 149 Joined: 2004/12/20	2005/02/22, 11:44 AM Interesting - I just reversed these co-efficients from the 1RM formula (I'm a numbers geek). There's probably good reason for 50% body/physical wise - but mathematically it doesn't add up. If you take 200# 1RM and do it 12 times at 100#, it only gives you a 1RM of 136#. Using the formula: ((Weight * 0.03)* # Reps) + Weight Whatever works for ya' I guess. :) -------------- _Shane I dont have to outrun the bear - just you....
	2005/02/22, 11:45 AM Shane there is a 1RM calculator under fitness resources. -------------- Dyslexics of the world...UNTIE!!!!!! Charlie
spamalope Posts: 149 Joined: 2004/12/20	2005/02/22, 11:49 AM Ya' I know there is a 1RM calculator - but what there isn't is a reverse calculator. I know what my 1RM is, but I want to find out how much I need to lift with say 6-8 reps to increase the 1RM. Sorry to cause any confusion. :( -------------- _Shane I dont have to outrun the bear - just you....
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/02/22, 12:24 PM Oh my head hurts.....you guys make this too hard at times. Just lift. Just eat. Just rest. end of discussion. It really is that easy.:big_smile: -------------- If you can itch your nose after arm day...do another set! 7707mutt@freetrainers.com
spamalope Posts: 149 Joined: 2004/12/20	2005/02/22, 01:25 PM 7707mutt - I'm with you! ;-) And I live with this guy (spam)! charlie826 - Dyslexic Devil worshipers pledge their souls to SANTA! ~b -------------- _Shane I dont have to outrun the bear - just you....
madbrenda Posts: 65 Joined: 2005/01/24	2005/02/22, 01:30 PM Woops! *hehehehehe* I guess someone forgot to log out, Spam! ;-p Anyhow, that was me that posted the reply begore this one. ~b -------------- *all Magic begins in the Mind*
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/02/22, 07:19 PM i kinda use this rep % 2 95+ 4 90 6 80 8 70 10 60 12 50 -------------- My drinking squad, has a cheerleading problem!!
Carivan Posts: 8,542 Joined: 2002/01/20	2005/02/22, 08:44 PM Try this one. http://www.exrx.net/Calculators/OneRepMax.html -------------- Scales are for dead weight: We are not dead yet! Still trying to find out how to do the Hollywood Free Press. Ivan carivan@freetrainers.com Montreal Canada