Calculation of 1 rm in the bench press. All about one repetition maximum (1RM). How does the maximum effort method work?

Correctly calculated working weight when performing strength exercises in the gym can in the shortest possible time help an athlete pump up muscles, increase strength indicators, make muscles more prominent and, of course, get rid of ridiculous injuries 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 influence the growth of strength indicators and muscle mass(remarkably, they can also cause very serious injury to the athlete, so it is important not only to select the correct weight during training, but also to thoroughly study the performance of these exercises).

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, such as light, medium, and heavy workouts. So, light training means the working weight in the exercise is 60-65% of the maximum, medium 70-75%, and heavy 80-85%.

Let us consider below, using a specific example, the calculation of working weight when performed on a horizontal bench.

An example of calculating the working weight in the bench press

Suppose we found out that our maximum result in the barbell chest press 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 workout: 90 * 0.6 (0.65) = 54 or 58.5 kg = 55-60 kg
• if the 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 the whole or a larger number, then during the training itself you can adjust it (not important). You can see how to combine training, light, medium and heavy loads in. As a rule, if the exercise is performed on 6 repetitions, then this heavy training, if 8 – average, if on 12 easy.

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 perform.

If you train hard, then at the end it should be really hard (but don’t push yourself to the point of complete failure, this is unnecessary, a lot of 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 the load is light, then the exercise should be performed without unnecessary, excessive effort, in compliance 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 to training newcomers), so you must concentrate all your efforts on calculating the basic exercises (this is, first of all, the bench press)

1 way

To calculate the maximum in an exercise, you can use universal formula: perform the exercise with the correct technique 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 complete the 6th approach fully, without violating the technique, for all 6 repetitions due to the resulting muscle stress (fatigue).

Let's say you're in the gym, doing deadlifts with a weight 120 kg all 6 repetitions in 5 approaches, so in the 6th approach, if you had performed it, you would not have been able to do it for all 6 repetitions (5 or 4), in total we get your maximum deadlift: 120 * 1.2 = 145 kg approximately .

Method 2

Perhaps someone doesn’t like such a rough calculation, then in this case, you need to warm up thoroughly, do a full warm-up, and by experiment, adding weight to the barbells in increments of 5-10 kg, lift the weights until you reach your maximum.

Adjusting the weight on the bar when calculating the weight lifted per time in increments of 5-10 kg, more relevant to isolation exercises, and basic exercises when you approach your limit ( submaximal scales). Typically, athletes begin to use a step 20-30 kg, both during warm-up approaches and when calculating your maximum.

For example, let's calculate working weight in the basic leg exercise – squatting with a barbell on the shoulders:

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

• 4 sets of 8 reps, with a weight of 90 kg.

In order to determine how much weight an athlete can lift a barbell with, it is necessary to first carefully warm up using an empty bar, light weights and for muscles (optional).

• 1 set of 15 reps with 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 100 kg
• 1 set of 1 rep with 110 kg
• 1 set of 1 rep with 115 kg
• 1 set for 1 rep from 117.5 - 120 kg (hardcore)

Thus, the resulting figure can be used in all training programs that mention percentages of the maximum working weight in a specific exercise.

3 way

Use different online calculators, or applications from the play market, which often use formulas Brzycki, Apley, Lander, Lombardi, Mayhew, O'Connor, Vatan. However, the accuracy of these programs leaves much to be desired.

The most proven way to calculate the maximum is the one that is carried out practically, by actually feeling the weight lifted, that is, method No. 2.

How to increase weight on a barbell (simulators)

To fully complete the training, in addition to calculating the working and maximum weight, you need to know how to correctly increase bar weight. This is especially important at the initial stage, when the strength, and therefore the weight on the barbell, will grow very quickly, because a beginner is still very far from reaching the limit of the body’s hidden strength capabilities.

Once you feel that it is easy for you to perform installed working weight in an exercise, or you are doing a heavy workout (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 slower you go, the further you will go,” shows the true picture of the upcoming future in increasing the working weights on the bar.

Slowly increasing the weight on the bar has a positive effect on the absence of injuries during training and on the correct execution of the exercise technique.

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

By recording the weight on the barbell and the date of the workout in your diary, you will be able to see and adjust further working weight.

Now we know how much weight needs to be placed on the barbell (simulator), and what is the optimal number of approaches and repetitions to do in order to maximally involve muscle growth processes in the work.

All that remains is to choose the most effective exercises for muscle growth.

What exercises to do in the gym

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

For general understanding principle When choosing certain exercises in the gym, you need to understand, as we wrote at the beginning of the article, that there are isolated and basic (multi-joint) exercises. For beginners, must be performed primarily only basic without wasting precious strength and energy on isolated exercises that are ineffective for muscle growth.

So that you don’t rack your brains about how much, in what order, and what exercises to do, we have written training programs, depending on the level of training, if you haven’t done any physical exercise at all (or it’s been a very long time), then this one is suitable for you, and if you have experience in the gym ( 1-2 years), then this one is for you.

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

I would like to emphasize that the rude muscle mass give regular exercises in the range 6-12 reps:

• Deadlift
• Bench press
• Squats

These are exactly those “magic” exercises for a beginner level athlete, which not only can, but also need to be performed (if you are not healthy contraindications).

If your goal is to lose weight (get dry), then you need to radically change your diet. To gain weight (muscle), you need surplus, that is, an excess of calories, to burn fat, you need a deficiency (excess) of calories in the body, which is created primarily by cutting carbohydrates. Read more about how to eat to dry out or gain weight in the relevant articles.

Also remember that the gym when losing weight becomes in a secondary place(but many fitness trainers don’t understand these banal things when they force their client to squat with a barbell in order for her hips to become smaller!), when gaining weight, on the contrary, strength exercises are required so that all excess calories do not turn into fat, but are used as fuel for the growth of high-quality muscles.

A one-rep max, or 1RM, is the amount of weight you can lift on an exercise just once. 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 perform with this weight. To calculate the one-repetition maximum, the formulas Brzycki, Eipley, Lander, Lombardi, Mayhew, O'Connor, Wathan are used. The one-rep max calculator calculates 1RM approximately - the error can reach up to 4%.

How to 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 line the number of repetitions - the number 10, and click the "Calculate maximum" button.

Reps Calculator

The rep calculator calculates approximately how many times you can lift the barbell in any exercise (bench press, squat or deadlift), knowing 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 line the working weight - the number 100, and click the "Count reps" button.

Working weight calculator

The working weight calculator approximately calculates the weight with which you can perform a given number of repetitions in any exercise, knowing your one-rep maximum. For example, you can deadlift with a weight of 150 kg and want to know how much weight you can deadlift with for 10 reps. Enter the 1RM weight in the first line - the number 150, and in the second line the number of repetitions - the number 10, and click the "Calculate working weight" button.

The one rep max calculator will help you calculate your approximate one rep max on the bench press. Although the resulting figure will not be 100% accurate, it can give you a good guideline!

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

The exact value of the one-repetition maximum depends on many individual characteristics of the body of each individual person. Therefore, it should be taken into account that the data error can be up to 4%

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

ONE-REP MAX CALCULATOR

For example, if you can bench press 80kg 10 times, enter 80 and select 10 reps. Enter the weight for 1-10 repetitions - this will give the closest result to reality.

A one-rep maximum (aka “1RM”) is a weight with which you can perform an exercise only once.

The whole truth about 1RM (one repetition maximum)

My favorite number of reps per set is 1. I am a big proponent of the max effort method, and moving up to 1RM has always been an important part of our training program. Therefore, the following statement may seem strange to you:

Going for one rep max is not the best way to perform max effort work.

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 max effort work for myself and my athletes.

So I'll say it again: for most people, one rep max is unlikely to be beneficial. Sets of 2 or 3 reps will help you improve your strength much faster. And below I will explain why.

What is maximum effort work?

Most people associate the max effort method with two things:

1. Working with maximum weights, which involves performing one maximum repetition for a basic exercise.

2. Westside Barbell system.

The Westside Barbell system does use some variation of the maximal force method, along with the dynamic force method and the repetition method. However, for some reason, most people only remember the maximum effort method when talking about the Westside Barbell system.

Although the maximum effort method appeared much earlier than the above-mentioned system. Before the advent of Westside Barbell, powerlifters performed "max" lifts only at the end of the training cycle. People also mistakenly believe that the max effort method is all about performing one rep max. This is a misconception.

The famous Soviet biomechanics specialist 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 for one repetition. In the Russian-language literature on weightlifting, the important criterion is the number of repetitions performed under a load of 90% of the maximum, and not the number of maximum repetitions.

How does the maximum effort method work?

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

1. Development of muscle fibers

The more muscle mass used during a movement, the more energy is produced. And the faster these engaged muscle fibers contract, the more energy is generated. So, to get a more efficient muscle contraction, you need to recruit more muscle fibers and, most importantly, use fast-twitch fibers.

2. Changing the frequency of contractions

The human body has a limited ability to activate muscle fibers. If it is not possible to further increase energy generation by increasing the number of muscle fibers recruited, the body can increase the pulsation rate of the recruited 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. With the exception of beginners, increasing the frequency of contractions is the only way an athlete's body can cope with increasing loads.

3. Intramuscular coordination/synchronization of muscle fibers

These terms refer to the optimal order of muscle fiber contractions. It is not always effective to have all fibers contract at the same time. Sometimes 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 mode will be preferable.

4. Intermuscular coordination

This parameter determines how the body uses the various muscles involved in movement. For example, antagonist muscles must relax at the right time to allow the prime mover muscles to do their job, but not too soon to maintain body balance.

If the antagonist muscles do not relax, you will have to fight your own body and the load at the same time. If you relax too much, you can lose your balance, get injured, or lose momentum that serves as 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 your 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 due to increased contraction of muscle fibers.

The contraction frequencies of muscle fibers at 90% and 100% of the maximum load are the same

The frequency of nerve impulses sending signals to muscle fibers does not change when training in the range from 90 to 100% of maximum load. Even at loads in the range from 97 to 100% of the maximum, there is no increase in frequency. Therefore, if you train with loads in the range of 90-100%, the nervous system adapts perfectly. That is why the load and set/rep scheme is of utmost 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”.

To develop strength skills, such a load will be quite enough. In practice, weights of 90-95% of the maximum when performing sets of 2-3 repetitions will give better results than maximum loads. Doing one rep max is beneficial for powerlifters because they need to develop the ability to lift maximum weight for one attempt. You will most likely notice that when you do 2-3 sets, the second set will be easier than the first. That is why the ability to demonstrate maximum results on the first approach needs to be developed specifically by powerlifters.

For most of us, doing 2-3 rep max will be more effective than doing one rep max. In fact, this even applies to powerlifters. No more than 20% of your workout time should be spent performing exercises with one maximum repetition..

A Success-Driven Mindset

2-3 max reps are better than one max rep also because of the right mindset it will give you. Completing 2-3 repetitions implies successful completion of the first repetition. So before you do the set, you know that you can successfully complete the first rep. And this knowledge helps you successfully cope with the load.

This attitude gives you confidence when you step up to the bar. Any experienced weightlifter knows that having the confidence to lift a max load can be a huge help in successfully completing a lift.

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

Safety factor

By setting yourself up for 2-3 maximum repetitions, you will almost always (if you plan the load correctly, of course) be able to complete the first repetition. Sometimes a task may turn out to be harder than you think, but still remain doable. Now, as you approach threshold loads, you may encounter a situation where after the first repetition, you will not be able to complete the second repetition. There is no need to be upset, this approach can also be considered effective.

When working with a maximum load, it is very difficult to know whether you can complete a repetition or not. When you lower the bar, you may think you can do the second rep, but when you lift the weight, you realize you were wrong. Such situations lead to poor form and risk of injury. It is best to decide whether to perform a second repetition at the same time as performing the first.. How you feel during your first rep should tell you how much strength you have left. If you do one maximum repetition, you will not have such a “tool” in stock in order to understand whether it is worth starting a second repetition.

Some people, based on experience or discipline, know the moment they approach the bar whether they can complete a rep. These people are at less risk of injury when performing max reps. They know that it is better to try again later than to try to lift a weight that is too heavy. However, there are many videos of people performing unsuccessful approaches, which suggests that not everyone has these skills.

Why should you mainly do 2-3 reps with 90-95% of the maximum weight, and not 1RM with 97-100% of the maximum?

Weights in the range of 90-100% of maximum are used in the same loading patterns as when working with maximum effort. This type of work can improve your one-rep max performance even if you don't practice max reps 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 finally comes time to test its limits.

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

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

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

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

Psychological component

Soviet weightlifter Vasily Alekseev advised avoiding “training on nerves,” i.e. Avoid psychological stress during training. This does not mean that you can relax: the secret is to work hard and respect the limit, 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 for a psychological attitude, etc.

“Nerve training” should be something like an emergency reserve that you can use when necessary. 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 lift of the barbell. Just look at Russian Olympic weightlifters: they approach the barbell during 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 competitions

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 excessive stress on the body and without stimulating the central nervous system, i.e. without psychologically tuning in to perform the repetition.

C max is the maximum that is achieved through significant concentration and psychological uplift, and stress on the body leads to a significant release of adrenaline into the blood.

Cmax can exceed Tmax by 12% in experienced athletes who are accustomed to serious stress, and in most people, with the help of concentration and adrenaline release, the indicators can be increased by 5%.

As you can see, mental attitude can give you some good “weight gain”. However, nothing comes for free, since the release of adrenaline leads to serious consequences for the body. It is necessary, if possible, to avoid overexcitation of the nervous system before the approach, maintaining reserves for extreme cases. 2 maximum repetitions do not put as much psychological stress on the body as one maximum repetition. Therefore, the negative effect can be avoided by getting the maximum benefit from the training.

Stimulation of fast-twitch muscle fibers

Muscle fibers that were involved in work, but did not receive the proper load, do not receive the effect of training. If you simply engage the fibers without tiring them, you can, of course, get the result in the form of an increase in the ability to activate muscle tissue, but there will not be quantitative tissue growth.

When performing maximum effort work, the body uses anaerobic alactic energy, which is burned in about 20 minutes. In other words, if you use this system, you will run out of fuel very quickly. Anaerobic alactic energy begins to burn 7-10 seconds after the start of intense 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 perform sets of one rep max, it takes an average of 4 seconds per set, with a maximum of 5. As you can see, we are 3 seconds short of our minimum threshold value. It's very rare that it takes 7-10 seconds to complete a rep, but in this case you have to consciously go slow, which reduces your ability to lift heavy weights.

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

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

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

Let's take, for example, two athletes who are practicing sets of 2 maximum repetitions 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 single attempts with 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 of 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 rep max. This is important when preparing for competitions, 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 sets of one rep max in your training program. Additionally, in the long run, even professional powerlifters will achieve better results by practicing 2 rep maxes more often.