1 rep max

Discussion in 'Fitness & Nutrition' started by dave.b.gtt, Oct 26, 2006.

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  1. dave.b.gtt

    dave.b.gtt New Member

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    hi, noob here,

    i was looking for some advice on the best number of set/rep scheme to use when going for a 1rm....i am currently trying to obtain my max deadlift ( using good form) by doing the following:

    2 sets 15 reps to warm up
    3 sets increasing the weight
    1 rep max attempt...

    is this even close on howits done???
     
  2. Huge Evil Robot

    Huge Evil Robot Must not sleep, must warn others

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    For DL or squat, I like to do 2-3 5 rep warmups, then drop to triples, then to singles above 80% of my 1RM
     
  3. dave.b.gtt

    dave.b.gtt New Member

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    right ok.....is this a set formula or a personel one?

    so your first sets are of 5 reps....wow....i find it takes me a good few reps to warm up......waht sort of %rm do you use on them?
     
  4. Vito_Corleone

    Vito_Corleone New Member

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    Why do you care so much about your 1rm?
     
  5. Abomb

    Abomb New Member

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    quite possibly the worst question, ever :ugh:
     
  6. HighwayReaper

    HighwayReaper New Member

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    i disagree. not everyone is after a 1 rep max. i would much rather rep something 10 times. then once.. but that is just me.
     
  7. Cumstang02

    Cumstang02 New Member

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    Different strokes for different folks.
     
  8. Huge Evil Robot

    Huge Evil Robot Must not sleep, must warn others

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    this is a personal thing, and you should do what works best for you. I burn out pretty quickly from high-rep compound lifts, so for me, going for a 1RM of 455 on DL would look like
    5x135
    5x225
    3x315
    1-3x405
    and either 1 x 435 if I'm feeling full of energy, or going straight to
    1x455

    For what it's worth, I try not to do this too often, since I defenitely respond best to 3-5 reps for heavy DL's not singles.

    back on topic, just do what feels good for you, if you need 20 reps to warm up and you aren't fatigued by that, go for it. If you are fine with 3 singles then a 1Rm, do that
     
  9. dave.b.gtt

    dave.b.gtt New Member

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    i am not getting overly concerned here i just want to know is there a set way to carry this out.....
    mass is my main concern
     
  10. dave.b.gtt

    dave.b.gtt New Member

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    thank you hugh evil robot.

    as you said..... i dont try to do this all the time either..
     
  11. Cumstang02

    Cumstang02 New Member

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    I'm not sure how long you've been lifting but remember, typically newer lifter respond better to more reps( just how many reps depends on you ) Huge evil robot has probably been lifting longer and again experienced lifters usually respond to lower reps. Keep that in mind.
     
  12. Huge Evil Robot

    Huge Evil Robot Must not sleep, must warn others

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    Actually, I just never trained more than 5 reps on any compound movement and my anerobic endurance is pretty shitty :o
     
  13. dave.b.gtt

    dave.b.gtt New Member

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    i see....makes sense

    although after some more research i found this

    http://www.bodybuilding.com/fun/betteru2i.htm

    althought i was reading on the site about the sets and reps scheme to follow to achieve 1rm but i now cannot find it....

    found it....about half way down the page
    http://www.bodybuilding.com/fun/betteru2i.htm
     
    Last edited: Oct 27, 2006
  14. Vito_Corleone

    Vito_Corleone New Member

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    Care to elaborate?
     
  15. Falconer

    Falconer OT Supporter

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    I wouldn't do more than 3-5 reps total for any set. When I hit a PR in DL (325 @ 162lbs) I did something like this that day:

    135 x 5 (warmup)
    225 x 2 (warmup)
    275 x 1 (felt pretty easy)
    300 x 1 (felt good, but harder)
    325 x 1 (PR)

    Or something like that.

    The important thing is to rest at least 3-5 minutes between sets. You're not bodybuilding on a PR day so volume and intensity don't matter. You want to be at your best for each set. You'll know when you feel it. You want to feel pumped and ready but still calm, and not fatigued. If you do a set of 15 that's a lot of volume and your body isn't going to be as prepared to deal with 1-2RMs a few sets later.
     
  16. Phineas Q Stork

    Phineas Q Stork Active Member

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    he can't
     
  17. uofapeter

    uofapeter New Member

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    he doesn't need to, he's just implying that pretty much everyone wants to know their strength max in certain lifts, less so with squat and deadlift than bench, but its the same thing.

    i bet there is no one in here who doesn't know their bench 1rm, or at least knows 2or3 well enough to make an estimate within 10 pounds.
     
  18. Vito_Corleone

    Vito_Corleone New Member

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    I don't. I'm sure I could make a pretty accurate estimate, but I don't care. I don't lift so I can brag to people about how strong I am for 1 rep.
     
  19. JeremyD

    JeremyD New Member

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    On max effort days I follow a pretty standard rep scheeme:

    Warmups
    Triplets until I feel I can't do more
    Singlets until I miss

    Pretty simple.
     
  20. Falconer

    Falconer OT Supporter

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    If you want to estimate your 1RM, use this formula for sets of 5 reps or less.

    (weight lifted * reps * .0333) + weight lifted

    So 225 x 3 would give you a 1RM of approx 247.
     
  21. ChaCha

    ChaCha Active Member

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    why 10?

    what's the significance about 10, why not 11?
     
  22. Abomb

    Abomb New Member

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    uh, for the program I am on I have to keep my one rep max up to date to figure out how much weight I need to lift at 60, 75 and 90% of my one rep max for my bench squats deads etc
     
  23. Abomb

    Abomb New Member

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    I dont need to but its been working just fine for me
     
  24. ACLdestroyer

    ACLdestroyer OT Supporter

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    Agreed, Any real lifter wants to know his true limit.

    Disclaimer: This does not mean that all "Real Lifters" have to do 1RMs ever, but I think its safe to say that any athlete is curious to see what his limits are.
     
    Last edited: Oct 31, 2006
  25. Marix

    Marix OT Supporter

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    I dont know about anyone else but I would never do 15 reps of deadlifts
     
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