One-repetition maximum (aka “1RM”) is a weight with which you can perform an exercise only 1 time.

The Whole Truth About 1RM (1RM)

My favorite number of repetitions per set is 1. I am an ardent supporter of Max Effort, and the transition to 1RM has always been an important part of our training program. Therefore, the following statement may seem strange to you:

Going to one max rep is not the most The best way doing the job with maximum effort.

This method works well for the first 4-6 weeks, but then most athletes begin to show signs of stagnation and even regression. For this reason, I decided to change the nature of the work with maximum effort for myself and my athletes.

So to reiterate, for most people, one max rep is unlikely to be helpful. Sets with 2 or 3 max reps will help you improve your strength skills much faster. And below I will explain why.

What is maximum effort work

Most people associate max effort method with two things:

1. Work with maximum weights, which involves doing one maximum repetition for the basic exercise.

2. The Westside Barbell System.

The Westside Barbell System does use a specific variation of the maximum effort method, along with the dynamic force method and the repetition method. Most, however, for some reason only remember the maximum effort method when it comes to the Westside Barbell system.

Although the maximum effort method appeared much earlier than the aforementioned system. Prior to the advent of Westside Barbell, powerlifters only performed the “max” set at the end of the training cycle. People also mistakenly think that maximum effort is about doing one maximum rep. This is a misconception.

The famous Soviet specialist in biomechanics, Zatsiorsky, explains that the maximum effort method involves lifting loads in the range from 90 to 100% of the current maximum. So it is not necessary to work with maximum weight when doing one rep. In the Russian-language literature on weightlifting, an important criterion is the number of repetitions performed under a load of 90% of the maximum, and not the number of maximum repetitions.

How the max effort method works

The nervous system determines how muscle mass will generate the energy needed to overcome gravity. The CNS can boost energy production through 4 mechanisms:

1. Development of muscle fibers

The more muscle mass is recruited during a movement, the more energy is produced. And the faster these recruited muscle fibers contract, the more energy is generated. Thus, to get more effective muscle contraction, you need to use more muscle fibers, and, most importantly, use fast twitch fibers.

2. Changing the frequency of contractions

The human body has limited opportunities to activate muscle fibers. If it is not possible to further increase energy generation by increasing the number of muscle fibers involved, the body can increase the pulsation rate for the involved fibers.

Each contraction of a muscle fiber generates energy. So the more often the fibers contract over a period of time, the more energy the muscle mass will produce. Except for beginners, increasing the frequency of contractions is the only way that the athlete's body can cope with the growing stress.

3. Intramuscular coordination / muscle fiber synchronization

These terms mean the optimal order of contraction of muscle fibers. It is not always effective for all fibers to contract at the same time. Sometimes the asynchronous contraction of muscle tissue will be optimal. In fact, for slow movements under heavy load (such as squats, deadlifts, standing presses, and bench presses), this contraction will be preferable.

4. Intermuscular coordination

This parameter determines how the body uses various muscles participating in the movement. For example, antagonist muscles must relax at the right time to allow the main driving muscles to do their work, but not too early to maintain body balance.

If the antagonist muscles do not relax, you will have to fight your own body and load at the same time. Relaxing too much can cause you to lose balance, be injured, or lose momentum, which is the basis for subsequent movement.

The last two elements are achieved through frequent practice. The more often you practice lifting a certain weight, the better intra- and intermuscular coordination will work. Increased contraction of muscle fibers and active recruitment of muscle tissue can be improved through strength training at maximum load. Therefore, experienced and professional athletes can progress by increasing the frequency of muscle contraction.

The frequency of contraction of muscle fibers at 90% and 100% of the maximum load is the same

Frequency of nerve impulses that send signals muscle fibers, does not change during training in the range from 90 to 100% of the maximum load. Even at loads in the range from 97 to 100% of the maximum frequency, there is no increase in frequency. Therefore, if you train with loads in the 90-100% range, the nervous system will adapt perfectly. That is why the load and the set / rep scheme is of paramount importance, which will allow you to perform the maximum amount of work in the range of 90-100% of the maximum load, without causing "kickbacks".

For the development of strength skills, such a load will be quite enough. In practice, 90-95% of maximum weights when doing sets of 2-3 reps will give best result than the maximum loads. Doing one max rep is useful for powerlifters, as they need to develop just the ability to do max weights for one attempt. You will most likely find that when doing 2-3 sets, the second approach will be easier than the first. That is why the ability to demonstrate maximum results with the first set should be developed just by powerlifters.

For most of us, doing 2-3 max reps will be more efficient than doing one max rep. In fact, this even applies to powerlifters. Exercises with one maximum repetition should take no more than 20% of the training time.

Success mindset

2-3 max reps are better than 1 max rep also because of the right attitude you get. Performing 2-3 repetitions assumes that the first repetition is successful. So before you start the set, you know you can successfully complete the first rep. And this knowledge helps you to successfully cope with the load.

This attitude adds confidence when you approach the bar. As any seasoned weightlifter knows that confidence in maximum load can be of immense help in a successful set.

Why is the second repetition easier than the first? The point is in the potentiation / activation effect, and also in the fact that the first repetition allows you to gain the desired speed of movement. When aiming for one max rep, you may be in doubt as to whether you can handle the load. This negatively affects your confidence and therefore your results.

Safety factor

By tuning in to 2-3 max reps, you almost always (unless, of course, you plan the load correctly) are able to perform the first rep. Sometimes the task can be harder than you think, while still being doable. Now, as you approach the threshold loads, you may encounter a situation where after the first repetition, you will not be able to perform the second repetition. There is no need to be upset, this approach can also be considered effective.

When working at maximum load, it is very difficult to know if you can do a rep or not. After lowering the barbell, you may think that you can do the second repetition, but when lifting the weights, you realize that you were wrong. Such situations lead to poor form and the risk of injury. Your best bet is to decide if you can do a second repetition when you do the first.... Your feelings during the first rep should tell you how much strength you have left. If you do one thing maximum repetition, you will not have such a "tool" in stock in order to understand whether it is worth starting the second repetition.

Some people, on the basis of their experience or discipline, understand, at the moment of approaching the bar, whether they can complete the repetition. These people are less at risk of injury when doing max rep. They know it's better to try again later than trying to take on too much weight. However, there are many videos of people doing bad approaches, which suggests that not everyone has these skills.

Why you should mostly do 2-3 reps at 90-95% of your max weight, not 1RM at 97-100% of your max

Weights in the 90-100% range are used in the same load patterns as for maximum force. This kind of work allows you to improve the results for one maximum repetition, even if you do not practice maximum repetitions in every workout. Training is not a test. You train to develop certain skills and abilities that will make your body stronger and more efficient when it's finally time to test its capabilities.

The more you practice in this range, the more you will achieve at maximum load. It should be noted that human body adapts better to a load of 90-95% of maximum than in the range of 95-100% of maximum. Doing 2-3 max reps will help you significantly increase the amount of work over one max rep. Increased workload will help you achieve better adaptation nervous system... Strength is not only a physical ability, it is also a skill, including training the nervous system. The more often you practice the generation skill maximum number energy, the better results you will achieve.

If you perform sets of 2-3 maximum repetitions, you can increase the volume of work in the desired zone by 1.5-2 times and accelerate the speed of adaptation of the nervous system.

Why not do more approaches one maximum repetition? The fact is that performing 6 barbell lifts with a load of 90-95% of the maximum is a completely acceptable level. However, performing the same number of repetitions per day at a load of 97-100% of the maximum has too serious an effect on the nervous system, which will not allow progress.

The famous Canadian athletics trainer Charlie Francis noted a big difference in the effect on the nervous system of the load of 95-97% and 100% of the maximum. A load of 100% of the maximum has a residual effect for days or even weeks, and the range of 95-97% of the maximum is better for quick recovery and further progress. The same is true for weightlifting. There is an overstrain that the body experiences when doing one maximum rep. All the advantages of this method are limited to the inability to increase the frequency of approaches, so it is less effective in the long term.

Psychological component

Soviet weightlifter Vasily Alekseev advised avoiding "training on the nerves", i.e. avoid psychological stress during exercise. This does not mean that you can relax: the secret lies in hard work and adherence to the border, beyond which the athlete begins to experience obvious psychological stress, which is accompanied by a sharp increase in blood pressure, symptoms of tunnel vision, increased heart rate, the need psychological attitude etc.

Nerve training should be some kind of emergency supply that you can use when needed. It's like nitro in a tuned car. It allows you to dramatically increase speed, but it is also very expensive. During training, there is no need for psychological adjustment before each barbell lift. Just look at the Russian Olympic weightlifters: they approach the barbell in training in a relaxed state, as if they had just woken up, even working with weights close to world records.

Maximum for training and maximum for competition

Zatsiorsky identifies two maximums: training maximum (T max) and competitive maximum (C max).

T max is the maximum weight that a weightlifter can lift without placing undue stress on the body and without stimulating the central nervous system, i.e. not psychologically attuned to performing the repetition.

C max is the maximum that is achieved with the help of significant concentration and psychological recovery, and stress for the body leads to a significant release of adrenaline into the blood.

C max can exceed T max by 12% in experienced athletes who are accustomed to severe stress, and in most people, concentration and adrenaline rush can increase the indicators by 5%.

As you can see, the mental attitude can give you a good "weight gain". However, nothing is given for free, since the release of adrenaline leads to serious consequences for the body. It is necessary to avoid, if possible, overexcitation of the nervous system before the approach, while maintaining reserves for extreme cases. 2 maximum repetitions do not impose on the body such a serious psychological burden as one maximum repetition. That's why negative effect can be avoided by getting the most out of your workout.

Stimulation of fast twitch muscle fibers

Muscle fibers that were involved in the work, but did not receive the proper load, do not receive the effect of training. If you just use the fibers without fatiguing them, of course, you can get the result in the form of an increase in the ability to activate muscle tissue, but the quantitative growth of tissues will not occur.

When doing the work with maximum effort, the body uses anaerobic alactate energy, which is burned off in about 20 minutes. In other words, if you use this system, you will very quickly run out of fuel. Anaerobic alactate energy begins to burn out 7-10 seconds after the start of intensive work... If the duration of intense exercise is shorter, the body quickly gets tired, and the growth of fast-twitch fibers is not observed.

If you do sets with one maximum repetition, it takes an average of 4 seconds per set, a maximum of 5. As you can see, there is not enough 3 seconds before our threshold minimum value. It rarely takes 7-10 seconds to complete a rep, but in this case, you need to consciously do the exercise slowly, and this reduces your ability to lift large weights.

If you do 2 reps, the muscles will be loaded for the required 7-10 seconds, and if you do 3 reps, the load duration will be 11-14 seconds. In both cases, the load / stimulation of the fast twitch fibers will be stronger, especially when performing multiple sets. As a result, you will be able to stimulate muscle growth, not just muscle activity.

Devil's Advocate. Why you should practice 1RM anyway

Performing one maximum rep requires special skill. Someone who has mastered the individual snatches, etc. well, will demonstrate a 7-9% difference in load for 2-3 reps and one rep. All others will show a difference of 4-5% on average.

Take, for example, two athletes who practice sets of 2 max reps on a bench with a load of 170 kilograms.

• Athlete 1 often
• Athlete 2 rarely performs sets of one maximum repetition.

Athlete 1 will perform best in singles at maximum weight. So he will be able to lift up to 185 kg, while Athlete 2, who works at a lower frequency, will only be able to lift 178 kg.

Moreover, both athletes will have approximately the same level strength training... The fact is that the first athlete is better able to use the available forces at maximum load. This is why it is so important for powerlifters to practice one maximum rep. This is important when preparing for a competition, where it is important to show your skills in a competitive environment.

However, if you are training to get stronger, there is no need to include one-max repetitions in your training program. Plus, in the long run, even professional powerlifters will get better results by practicing 2 max reps more often.

A correctly calculated working weight when performing strength exercises in the gym is capable of the most short time help the athlete build muscles, increase strength indicators, make the muscles more prominent and, of course, get rid of ridiculous trauma in training.

All exercises that athletes perform in gyms are usually divided into two main classes, insulating(single-joint) and basic(multi-joint), that is, they involve two or more joints when performing a working movement.

It is very important to choose the right working weight in basic exercises, because only they can significantly affect the growth of strength indicators and muscle mass(it is noteworthy, but they can also cause very serious injury to an athlete, so it is important not only to choose the right weight in training, but also to thoroughly study the performance of these exercises).

The basis for calculation working weight should become interest(%) of the maximum possible weight that you can lift in this particular exercise. For example, there are concepts that are closely related to the gym, like light, medium, and hard workouts. So, light training means that the working weight in the exercise is 60-65% of the maximum, average 70-75%, and heavy 80-85%.

Calculation of the working weight in the exercise

Consider below, with a specific example, the calculation of the working weight, when performing on horizontal bench.

An example of calculating the working weight in the bench press

Suppose we found out that our maximum result in the bench press from the chest is 90 Kg, which means that the working weight, when converted to training, taking into account the load, will look like this:

• if we have an easy training: 90 * 0.6 (0.65) = 54 or 58.5 kg = 55-60 kg
• if average workout: 90 * 0.7 (0.75) = 63 or 67.5 kg = 65-70 kg
• if hard training: 90 * 0.8 (0.85) = 72 or 76.5 kg = 75 kg

Round up to whole or more, then in the process of the training itself, you can correct it (not fundamentally). How to combine workouts, light, medium and heavy loads can be found in. As a rule, if the exercise is performed on 6 repetitions, then this heavy training if on 8 – average, if on 12 light.

As for calculating the working weight in isolating exercises, for example, on a horizontal bench, and so on, there is no strict calculation, here you should focus more on your own Feel, taking into account the load you want to get and the number of repetitions you want to do.

An example of calculating the working weight in the bench press

If you train hard, it should be really hard at the end (but don't push yourself to complete refusal, this is superfluous, great stress for the body, after which it will need to be given a lot of time to recovery), if average, then it should not be very hard, but not easy, if light load, then the exercise should be performed without unnecessary, excessive efforts, in compliance with perfect technique.

How to find out the maximum working weight in an exercise

As we have already found out, calculating the maximum working weight in isolation exercises does not make much sense (especially when it comes about training newbies), so you should concentrate all your efforts on the calculation in basic exercises (this, first of all, the bench press)

1 way

To calculate the maximum in an exercise, you can use universal formula: execute with correct technique exercise in 5 sets of 6 repetitions and multiply the working weight by a factor of 1.2, the resulting figure will be your maximum weight.

It is necessary to perform it so that after 5 approaches you cannot fully complete, without breaking the technique, the 6th approach for all 6 repetitions due to the received muscle stress (fatigue).

Suppose you are at the gym, performed deadlift with weight 120 kg all 6 repetitions in 5 sets, so in the 6th approach, if you did, you would not be able to do it for all 6 reps (for 5 or 4), in total we get our maximum in deadlift: 120 * 1.2 = 145 kg approximately ...

2 way

Perhaps someone does not like such a rough calculation, then in this case, you need to warm up thoroughly, perform a full warm-up, and by experiment, with the addition of weights on the barbell in increments of 5-10 kg, lift the weights until you reach your maximum.

Correcting the weight on the bar when calculating the lifted weight at a time in increments of 5-10 kg, is more related to isolation exercises, and basic, when you approach your limit ( submaximal scales). Usually, athletes start using the step 20-30 kg, both with warm-up approaches, and when calculating your maximum.

How to find out the maximum working weight in an exercise

For example, calculate working weight in basic exercise for legs - squat with a barbell on the shoulders:

We know that an athlete assumes that he can squat with a barbell at a time about 110-120 kg, it is necessary to calculate how much he can actually sit down, if a regular leg workout, of medium intensity, looks like this:

• 4 sets of 8 reps, 90 kg.

In order to determine with what weight an athlete will be able to master the barbell, you must first carefully warm up using an empty bar, light weights and muscle (optional).

• 1 set of 15 reps with an empty bar
• 1 set of 12 reps with 40 kg
• 1 set of 8 reps with 60 kg
• 1 set of 4 reps with 80 kg
• 1 set of 2 reps with 100kg
• 1 set for 1 rep with 110 kg
• 1 set for 1 rep with 115 kg
• 1 set for 1 repetition from 117.5 - 120 kg (hardcore)

Thus, the resulting figure can be used in all training programs where the percentage of the maximum working weight in a particular exercise is mentioned.

3 way

Use different online calculators , or applications from the play market, which are often used formulas Bzhitsky, Aipley, Lander, Lombardi, Mayhew, O'Connor, Vatana. However, the accuracy of these programs is poor.

The most proven way of calculating the maximum, this is the way that is carried out practically, by real feeling of the lifted weight, that is, method number 2.

How to increase weight on the barbell (simulators)

To fully perform workouts, in addition to calculating the working and maximum weight, you need to know how to properly increase bar weight... Especially, it is important on initial stage, when the strength, respectively, and the weight on the bar will grow very quickly, because the beginner is still very far from the limit of the hidden strength capabilities of the body.

Once you feel that it is easy for you to do established working weight in the exercise, or you are doing hard workout(for 6 repetitions) with a large margin, then in this case, you can safely increase the weight on the bar, by 2.5-5 kg... The main thing in this matter do not rush, and the proverb "the quieter you go - the further you will be", shows the true picture of the coming future in the increase of working weights on the barbell.

Slow weight gain on the bar has a positive effect on the absence of injuries during training and on correct execution exercise techniques.

It is also necessary, especially at the initial stage of training, to start training diary, in which you will record the progress and regression in the exercises, that is, the number of approaches and repetitions performed, Time relax, feeling of fatigue after completing the approach and working weight in a particular exercise.

How to increase the weight on the barbell?

By writing down the weight on the bar and the date of training in the diary, you will be able to see and adjust further working weight.

Now we know how much weight needs to be put on the barbell (simulator), and how much optimal amount approaches and repetitions must be done in order to maximize the involvement of the muscle growth processes in the work.

It remains to choose the most effective exercise for muscle growth.

What exercises to do in the gym

The best exercises for muscle growth, we have already taught here in this one. For anyone interested, be sure to follow the links, because this information will help you, among the entire list, choose the most effective ones, which in turn will save you time.

For general understanding principle the choice of certain exercises in the gym, it is necessary to understand, as we wrote at the beginning of the article, that there are isolated and basic (multi-joint) exercises. For beginners, it is necessary to perform mainly only basic without wasting precious strength and energy on isolated exercises that are not very effective for muscle growth.

So that you do not rack your brains, in what quantity, in what order and which exercises to perform, we have written training programs, depending on level of training if you haven't done it at all physical exercise(or it was a very long time ago), then this one is suitable for you, and if you have experience in the gym ( 1-2 years), then this is for you.

If you want us to develop individual training program, then contact us via the feedback form.

I would like to emphasize that the rough muscle mass give regular exercise in the range 6-12 repetitions:

• Deadlift
• Bench press
• Squats

These are exactly those "magic" exercises for a beginner-level athlete that not only can, but also need to be performed (if there is no contraindications).

What exercises to do in the gym?

If your goal is to lose weight (dry out), then you need to radically change yours. To gain weight (muscle), you need surplus, that is, an excess of calories, to burn fat, you need a deficiency (excess) in the body of calories, which is created primarily by cutting back on carbohydrates. For more information on how to eat in order to dry out or increase mass, read the relevant articles.

Also remember that gym when losing weight, it becomes secondary place(and after all, many fitness trainers do not understand these banal things when they force their ward to squat with a barbell so that her hips become smaller!), when gaining mass, on the contrary, strength exercises it is imperative that all excess calories do not turn into fat, but be used as fuel for the growth of quality muscles.

One-rep max, or 1RM, is a weight that you can lift just one time in an exercise. The calculator calculates 1RM for bench press, squat and deadlift. The error in determining the deadlift is up to 10%. Indicate the working weight for the exercise and the number of repetitions you can do with that weight. To calculate the one-repetition maximum, the Bzhitski, Aipley, Lander, Lombardi, Mayhew, O'Connor, Vatan formulas are used (Epley, Brzycki, Lander, Lombardi, Mayhew, O'Conner, Wathan). The one-repetition maximum calculator calculates 1RM roughly - the error can reach up to 4%.

How do I use the calculator?

For example, you can squat 10 times with a weight of 100 kg. Enter the working weight in the first line - the number 100, and in the second the number of repetitions - the number 10, and click the "Calculate maximum" button.

Repetition calculator

The rep calculator roughly calculates how many times you can lift the barbell in an exercise (bench press, squat, or deadlift) given your one-rep maximum. For example, you can bench press a 120kg barbell and want to know how many times you can bench press a 100kg barbell. Enter the 1RM weight in the first line - the number 120, and in the second working weight - the number 100, and click the "Count reps" button.

Working weight calculator

The Working Weight Calculator roughly calculates the weight with which you can complete a given number of repetitions in an exercise, knowing your one-rep maximum. For example, you might be doing a deadlift with a weight of 150 kg and you want to know how much weight you can do your deadlift for 10 reps. Enter the 1RM weight in the first line - the number 150, and in the second the number of repetitions - the number 10, and click the "Calculate working weight" button.

The 1RM Calculator will help you calculate your approximate 1RM on the bench press. While the figure you get will not be 100% accurate, it can give you a good guideline!

This calculator can be used to roughly determine your one-rep maximum in the bench press. The program works according to the following principle: you indicate the working weight and the number of repetitions that you can perform with it, after which the calculator uses the formula to calculate the weight of the approximate one-repetition maximum.

The exact value of a one-repetition maximum depends on many individual characteristics of the organism of each individual person. Therefore, it should be borne in mind that the data error can be up to 4%.

To use the calculator, simply enter your working weight in the first line and the number of repetitions in the second.

ONE REPEAT MAXIMUM CALCULATOR

For example, if you can squeeze 80 kg 10 times, enter 80 and select 10 reps. Enter weight for 1-10 repetitions - this will give the most realistic result.

How do you know your maximum bench press without making a drill? How to choose a weight in an exercise if you change the working number of repetitions? How to "convert" single-repetitions with maximum weight into multi-repetitions and vice versa?

For the convenience of planning your workouts and comparing your strength results from one training program to another, there is a very convenient method of Maurice and Raidin.

Using this method, you will be able to compare your current performance with the numbers from without having to drill. .

Walking is a test of the maximum weight in an exercise in one repetition.

You can also compare your current results with those that were achieved by you in the previous training cycle (program) when you used a different number of repetitions.

For example, in the current cycle, you are doing squats with 10 repetitions and want to figure out what your best result would be in one rep. Or let's say you are working with a low number of repetitions and would like to compare your current performance with the previous cycle when you were working with a much larger number of repetitions. Such a comparison will allow you to assess your progress in the loads.

Enforcers Dave Maurice and Rich Rydin have proposed two formulas to compare weights for different repetitions. For convenience, these formulas are also presented here in the form of tables and graphs. With their help, you can convert the weight with which you perform one number of repetitions into the weight with which you could perform another number of repetitions.

To use the tables, look in the left column for the number of repetitions you are currently doing. Then move along the row of numbers until you come to the graph that indicates the number of repetitions to which you want to "project" your result.

For example, if you are doing a 10-rep bench press and are wondering how much weight you could perform 6 reps with, you should multiply your 10-rep max weight by 1.13.

Likewise, if you are squatting 6 reps and want to determine what your 20 reps would be, you must multiply your maximum 6 reps by 0.81.

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For those who are more comfortable using charts and formulas

click on the picture to enlarge

Let's say you managed to add another repetition to the set, it is clear that the load on the muscle has increased. It is interesting to calculate how much you need to increase the weight of the weights in order to raise the load on the muscle by the same amount within the same number of repetitions. According to the table, adding one rep is equivalent to increasing the weight of the weights by about 3%. If you, for example, bench press 80 kg in 5 reps, then an extra rep will be equivalent to adding 2.5 kg to the weight of the bar in a five-repetition set.

P.S. The use of conversion tables by Maurice and Raidin is very individual and their coefficients are not suitable for everyone. There is another weight conversion table for the golden three of exercises.

click on the picture to enlarge

Empirically choose which tables for the conversion of weights are more suitable for you and use! They will be useful to you throughout your sports career.

So, the Maurice and Raidin method will help you know your maximum in the bench press and other exercises, and will also help you change your working weight when you change the number of repetitions in the set.