105:
89:
between this weight and the next highest attempted weight. This type of assessment is considered the most accurate way to determine 1RM, and is considered safe when performed correctly. However, as adequate rest must be given between attempts, proper 1RM assessment may be very time-consuming if the initial weight is far from the 1RM.
993:
Compared to a formal 1RM test, the submaximal estimation method is safer and quicker. The estimate may not be accurate, but can be used as the starting point for a 1RM test. The formulas can also be used the other way, to calculate what weight is needed for a given repetition maximum, as a percent of
112:
The 1RM can also be estimated indirectly using repetition testing on submaximal loads, as popularized by the use of 1RM calculators. Although in many cases the estimate is reasonable, in other cases the estimate may vary by 10% or more from the actual 1RM. Using a specialized formula for the specific
986:
Of the formulas, the Epley and the
Brzycki formulas are most commonly used. Epley and Brzycki return identical results for 10 repetitions. However, for fewer than 10 reps, Epley returns a slightly higher estimated maximum. For example, if a person can lift 100 pounds on a given exercise for 10 reps,
88:
Most commonly, 1RM is determined directly using trial and error testing. The participant lifts progressively heavier free weights, resting for several minutes between each attempt, until the maximum weight for which the participant can complete one full repetition is determined. The 1RM then lies
71:
One repetition maximum can also be used as an upper limit, in order to determine the desired "load" for an exercise (as a percentage of the 1RM). Weight training protocols often use 1RM when programming to ensure the exerciser reaches resistance overload, especially when the exercise objective is
117:
variables such as gender, age, height, weight, body fat percentage, and girth does not improve accuracy. Also, most formulas are for experienced weightlifters, and novices may find their actual one rep maximum is much lower because their nervous system cannot handle the stress of a high weight.
1172:
385:
987:
the estimated one rep max would be 133 pounds for both formulae. However, if the person were to complete only 6 reps, then Epley would estimate a one rep maximum of approximately 120 pounds, while
Brzycki would return an estimate of approximately 116 pounds.
659:
979:
808:
539:
865:
709:
287:
52:
is the maximum amount of weight that a person can possibly lift for one repetition. It may also be considered as the maximum amount of force that can be generated in one maximal contraction.
916:
435:
250:
92:
Novices may find the procedure intimidating and unnerving, and be reluctant to add weight. There is also a risk of injury if a participant is unfamiliar with the proper form. A
583:
482:
1476:
Lesuer, DA, Mccormick, JH, Mayhew, JL; et al. (1997). "The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift".
1405:
McNair, P.J.; Colvin, M.; Reid, D. (February 2011). "Predicting maximal strength of quadriceps from submaximal performance in individuals with knee joint osteoarthritis".
745:
276:
179:
159:
139:
77:
1503:
Campanholi Neto, JosĂ©; Cedin, LuĂsa; Dato, Carla
Cristina; Rodrigues Bertucci, Danilo; de Andrade Perez, SĂ©rgio Eduardo; Baldissera, Vilmar (Jun 2015).
990:
Several more complex formulae have been proposed which use different coefficients for different rep numbers and sometimes even for different exercises.
1495:
60:
One repetition maximum can be used for determining an individual's maximum strength and is the method for determining the winner in events such as
1100:
1052:"Accuracy of Prediction Equations for Determining One Repetition Maximum Bench Press in Women Before and After Resistance Training"
594:
927:
756:
1245:
493:
380:{\displaystyle w\cdot {\frac {36}{37-r}}={\frac {w}{{\frac {37}{36}}-{\frac {1}{36}}r}}\approx {\frac {w}{1.0278-0.0278r}}}
819:
670:
1132:"The 225–1b Reps-to-Fatigue Test as a Submaximal Estimate of 1-RM Bench Press Performance in College Football Players"
1457:
1031:
1349:
LeSuer, Dale A.; McCormick, James H.; Mayhew, Jerry L.; Wasserstein, Ronald L.; Arnold, Michael D. (November 1997).
876:
396:
1351:"The Accuracy of Prediction Equations for Estimating 1-RM Performance in the Bench Press, Squat, and Deadlift"
203:
1173:"Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry"
1050:
Mayhew, Jerry L; Johnson, Blair D; LaMonte, Michael J; Lauber, Dirk; Kemmler, Wolfgang (September 2008).
550:
446:
93:
1536:
1505:"A Single Session of Testing for One Repetition Maximum (1RM) with Eight Exercises is Trustworthy"
1316:
Naclerio Ayllón, Fernando; Jiménez Gutiérrez, Alfonso; Alvar, Brent A.; Peterson, Mark D. (2009).
121:
There are many formulas used to estimate 1RM using the submaximal method. In the formulas below,
720:
1489:
255:
108:
This chart compares the different formulas. The formulas greatly diverge after about 10 reps.
65:
1504:
31:
8:
17:
1430:
1372:
1298:
1261:
Kemmler, Wolfgang K.; Lauber, Dirk; Wassermann, Alfred; Mayhew, Jerry L. (2006-11-01).
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76:. By understanding the maximal potential of the muscle, it is possible to reach
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1530:
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1317:
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1426:
1294:
1199:
1130:
Chapman, Paul P.; Whitehead, James R.; Binkert, Ronald H. (November 1998).
1077:
61:
1502:
181:
is a factor of each formula, so the unit of measurement doesn't matter).
1418:
1278:
1191:
1475:
1099:
Knutzen, Kathleen; Brilla, Lorraine; Caine, Dennis (August 1999).
1348:
1392:
Essentials of
Strength Training and Conditioning, 2nd edition
1263:"Predicting maximal strength in trained postmenopausal woman"
1260:
654:{\displaystyle w(0.988+0.0104r+0.00190r^{2}-0.0000584r^{3})}
974:{\displaystyle w\cdot {\frac {1}{0.4880+0.538e^{-0.075r}}}}
1450:
The essential guide to fitness: for the fitness instructor
1049:
1024:
The essential guide to fitness: for the fitness instructor
803:{\displaystyle w\cdot {\frac {1}{0.522+0.419e^{-0.055r}}}}
80:
by increasing the number of repetitions for an exercise.
1129:
1101:"Validity of 1RM Prediction Equations for Older Adults"
534:{\displaystyle w\cdot {\frac {1}{1.0261e^{-0.0262r}}}}
1318:"Assessing strength and power in resistance training"
1171:
Reynolds, JM; Gordon, TJ; Robergs, RA (August 2006).
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553:
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290:
258:
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147:
127:
1452:. Sydney, NSW: Pearson Australia. pp. 158–159.
860:{\displaystyle w\cdot {\frac {1}{0.951e^{-0.021r}}}}
704:{\displaystyle w\cdot {\frac {1}{1.013-0.0267123r}}}
1105:
The
Journal of Strength & Conditioning Research
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1394:. Champaign, IL: Human Kinetics. p. 395-425.
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1026:. Sydney, NSW: Pearson Australia. p. 135.
30:"1RM" redirects here. Not to be confused with
1355:Journal of Strength and Conditioning Research
1267:Journal of Strength and Conditioning Research
1235:
1180:Journal of Strength and Conditioning Research
1136:Journal of Strength and Conditioning Research
1056:Journal of Strength and Conditioning Research
1015:
1494:: CS1 maint: multiple names: authors list (
1447:
1389:
1225:. Lincoln, NE: Body Enterprises. p. 86.
1045:
1043:
1021:
911:{\displaystyle w\cdot \left(1+0.025r\right)}
430:{\displaystyle w\cdot {\frac {1}{1-0.02r}}}
141:is the number of repetitions performed and
1448:Marchese, Rosemary; Hill, Andrew (2011).
1366:
1333:
1238:A Practical Approach To Strength Training
1147:
1067:
1040:
1022:Marchese, Rosemary; Hill, Andrew (2011).
27:Maximum weight that can be lifted at once
161:is the amount of weight used (note that
103:
245:{\displaystyle w\left(1+r/{30}\right),}
113:exercise improves accuracy. The use of
14:
1529:
1221:Epley, Boyd (1985). "Poundage Chart".
1512:Journal of Exercise Physiology Online
1220:
1322:Journal of Human Sport and Exercise
24:
1469:
1111:(3): Vol 13, Issue 3, Page 242–246
25:
1548:
578:{\displaystyle w(0.9849+0.0328r)}
477:{\displaystyle w\cdot (1+0.033r)}
99:
1368:10.1519/00124278-199711000-00001
1149:10.1519/00124278-199811000-00010
83:
72:muscular strength, endurance or
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96:can alleviate these concerns.
13:
1:
1407:Arthritis Care & Research
1390:Earle; Baechle, eds. (2000).
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994:the estimated or actual 1RM.
1069:10.1519/JSC.0b013e31817b02ad
185:Formulas for estimating 1RM
7:
997:
10:
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29:
740:{\displaystyle wr^{0.10}}
55:
1335:10.4100/jhse.2009.42.04
271:{\displaystyle r>1.}
1236:Brzycki, Matt (1998).
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38:One-repetition maximum
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78:resistance overload
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174:{\displaystyle w}
154:{\displaystyle w}
134:{\displaystyle r}
16:(Redirected from
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193:1RM Formula
120:
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62:powerlifting
59:
45:
41:
37:
36:
74:hypertrophy
42:one-rep max
1484:: 211–213.
1010:References
1520:1097-9751
1435:205221382
1377:144001941
1287:1064-8011
1158:220562559
958:−
935:⋅
884:⋅
844:−
827:⋅
787:−
764:⋅
693:0.0267123
690:−
678:⋅
636:0.0000584
633:−
518:−
501:⋅
454:⋅
416:−
404:⋅
366:−
354:≈
335:−
307:−
295:⋅
252:assuming
1531:Category
1427:20890972
1303:12769411
1295:17194251
1208:17050039
1200:16937972
1086:22631870
1078:18714230
998:See also
715:Lombardi
1115:11 July
665:Landers
620:0.00190
441:Baechle
282:Brzycki
94:spotter
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1301:
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1156:
1084:
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944:0.4880
922:Wathen
611:0.0104
567:0.0328
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