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ONE REP MAXIMUM EQUATION

 

There are many different formulas to estimate your 1RM, all with slightly different calculations. The most popular one is the Brzycki formula from Matt Brzycki: 

WEIGHT / ( 1.0278 – 0.0278 × REPS )

The best way to measure your 1 Rep Max is to actually go, and test it. However, lifting the heaviest possible load can slow your progress within your training plan, as it is very taxing for your body and nervous system. Under very heavy load there is also chance of incorrect technique which can lead to minor, or major injury.

Important thing about knowing your 1RM is that many training plans plays with percentage of 1RM, and knowing that number will help you to be constantly overloading your muscles, which leads to muscle strength and hypertrophy. Aside of that, it's always good to know what is the maximum weight you can lift and motivates you to work on increasing that number.

This equation is an estimate and it is not 100% accurate, it is more reliable with lower rep ranges. I recommend calculating your 1RM with your repetitions under 8 reps to have more accurate estimation.

 

If you really want to know your 1RM, get under the bar and push yourself!

Do not forget to prepare for the lift and have a spotter. If you are a beginner i would not recommend trying 1RM. Firstly, follow a training plan for couple of weeks, and then I suggest trying 3RM. 

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