Have you ever been stuck in a rut in your weight training and think that you just can’t get out of this plateau? Here is the question you should be asking yourself…do I know my 1 repetition max? Your one repetition maximum is used as an upper limit, in order to determine the desired "load" for an exercise. When you know your 1 repetition max you can then start to access…depending on the type of sets (force, progressive, single, combo) the % of your 1 rep max. You can figure this out by using this simple formula: 1RM = (weight * .0333*reps) + weight. So if I lifted on bench 225 lbs ten times…my formula would look like this 1RM= (225*.0333*10)=225. My one rep max would be 300 lbs. Now that I know that I can apply that knowledge to my sets. If I was going to do a progressive set (15 reps, 12 reps, 8 reps…1 minute break…8 reps, 12 reps, 15 reps) I would use the % of 50% for 15 reps, 55% for 12 reps and 60% and vice versa on the way back of my 1 rep max. This is an old school training method that you might not know but can help you get you out of the rut you might find yourself in!!!! Hope this helps!
Posted on: Fri, 02 Aug 2013 19:16:59 +0000
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