1RM is an objective measure of your training ability. It represents your total maximum strength for a given lift, under ideal conditions. You may not be able to repeat your 1RM every day, especially when you hav
Wednesday: Squat, Bench Press, accessory work Thursday: rest Friday: Squat, Deadlift, accessory work Saturday: rest Sunday: rest That said, you’re free to experiment and organize your training however you like if you’re not following a pre-written plan (which would be wise if you’re new...
Calculate “You start at 60 percent of your max in order to be able to do all 10 sets of 10, but if you find you can complete all 10 reps, then you should increase the weight by four to five percent on the next workout,” says Poliquin. “At the end of the cycle, you’ll...
If I told you to carry a large box from one side of the room to the other, would you pick it up in one hand and hold it over your head, or would you bend your knees, squat over the box and carry it close to your center of gravity? The second one, right? You would make it ...
When adding weights to your lunges, it’s important to understand how much weight you should be lifting to avoid strains and injury. Use the following formula to calculate your 1RM: 1RM = Weight Lifted × ( 1 + ( 0.033 × Number of repetitions ) ) ...
If you’re not able to hit your one rep max safely with a reliable spotter on hand, you can calculate your 1RM using your 3 to 5 rep max—but keep in mind that you’ll ultimately have to perform true 1RM lifts to join the club (unless you're strong enough that your totals go ...
Wade, L.; Needham, L.; McGuigan, M.P.; Bilzon, J.L. Backward Double Integration is a Valid Method to Calculate Maximal and Sub-Maximal Jump Height.J. Sports Sci.2022,40, 1191–1197. [Google Scholar] [CrossRef] [PubMed]