Take it to the max: inevitability to know your one-rep max on an exercise? Here's how you can find out

SOME OF THE strength programs we offer contained by MUSCLE & FITNESS requires you to work off of a percentage of your one-rep max (IRM). We don't, however, expect you to man up near a Hercules-sized weight on every single hoist. During the training year of an average strength athlete, the overall percentage of maxes he'll attempt is very small--roughly 2.5% -5% of his total repetitions. The percentage would be even smaller for a body-builder because, frankly, at hand are few reasons to attempt a max single if your sole purpose is count muscle size.

"Research shows that using a five-rep max (5RM) to determine your IRM is about 99% accurate on upper body exercise and 97% accurate on lower-body exercises" say Jim Stoppani, Phd, M&F senior science editor and author of Encyclopedia of Muscle & Strength (Human Kinetics, 2006). ", That's more than close enough. It's more critical for bodybuilders to be strong with a immensity they can lift for several rep--you seize bigger and stronger by doing reps, not singles."

So the next time you want to drop into a new strength program we've designed, you'll know that you can use your 5RM as a guide. To add your IRM through a five-rep set for a lower and an upper-body exercise, for example, find a weight that permit you to get five and lone five reps on a lift. Take respectively of those numbers and use one of the two equations in the accompanying chart (depending on whether it's an upper or a lower-body exercise) to determine your IRM for the focused movement.

Determining your one-rep max will better enable you to target infallible poundages based on correct goals of an assortment of workout programs throughout your training year, such as those designed to enhance your strength, power or endurance.

RELATED ARTICLE: WHAT'S YOUR ONE-REP MAX?

FOR UPPER-BODY EXERCISES:(5RM substance x 1.1307) + 0.6998 = 1RM Example: If you bench 300 pounds for five reps, your 1RM would be (300 x 1.1307) + 0.6998 = 340 pounds

FOR LOWER-BODY EXERCISES: (5RM weight x 1.09703)+14.2546 = 1RM Example: If you squat 400 pounds for five reps, your 1RM would be (400 X 1.09703) + 14.2546 = 453 pounds, or 455 pounds (rounded up)

BY SEAN WAXMAN, CSCS

Sean Waxman is a strength coach, guest university lecturer and owner of Pure Strength, Inc. Sign up for his free newsletter at purestrength.com.