Determining your Estimated One - Repetition Maximum (1RM)
Definition of 1RM The greatest amount of weight a person can lift in one action of an exercise
We will be estimating your 1RM, (completing a true 1RM can easily lead to injury if exercises are not performed under controlled and proper circumstances)
Determining your 1 RM is important in prescribing the correct exercise prescription for weight lifting. We will use a percentage of the 1RM to determine the amount of weight most beneficial for your weight lifting goals.
Your instructions are
1 -- Choose a exercise with weights
2 Warm- Up a light set of 15- 20 reps
3 Select a Heavy Weight Something you think you can lift only 3 times
4 Try to lift the weight while doing so evaluate the selected weight Can you lift it more than 10 time??? If so stop and select a heavier weight.
5 Once you feel comfortable with the selected weight lift it as many times as you can .until Failure!!!
6 -- Next, write down the amount of weight used and the number of repetitions.
Complete 3 exercises before completing number 7.
7 Now use the 1RM chart. For each exercise meet the two numbers (weight used and # of reps) from # 6 .meet the numbers together on the side. The number that you find is your estimated 1RM for the exercise. Or you can go to this website and enter your numbers : ) http://strengthnspeed.tripod.com/Powerlifting/MaxCalculator.htm
8 -- Determine your Estimated 1RM for all 3 exercises.
9 Now that you have your estimated 1 RM it is time to determine your workout plan for those three exercises. Refer to the page labeled Strength Programs located in the course materials under Chapter 7.
10 Pick on of the four programs.
11 Notice the resistance percentage that is given for your program.
12 Multiply your 1RM by both percentages given,this will give you a range of weight to lift for that exercise and program.
13- Determine the weight to lift for all three exercises based on the program of your choice.