percentages for rep max's

[freak]

This post is for novices who need to figure multiple max reps, if they only know there one rep max.

1 rm = 100% [of course]
2 rm = 95
3 rm = 94
4 rm = 90
5 rm = 85
6 rm = 80
7 rm = 77
8 rm = 75
9 rm = 72
10rm = 70
11rm = 67
12rm = 65
13rm = 64
14rm = 62
15rm = 60

Now, if your 1rm on a dumbell curl is 100# and you want to know what your 15 rm of that would be. You would multiply 100 x .6= 60# .
So if your working a progressive loads routine, and all you know is your 1rm, and you need to start out with 12rm's and move on to 10rm's and etc., and don't have time to sit down and pick out a dumbell, and just start whipping out reps to find out what your 12rm is, you can start with these %'s.
Hope it helps.

 

[Jewel]

That chart can be useful, but individuals are highly variable and wont usually fall in line with those numbers. Plus, various studies have shown wide ranges for _RMs. One study will say that 10RM is 60% 1RM, while another study will say its 75%.

Also, if a person is used to doing high rep work (6+ reps), then their estimated 1RM will likely be higher than their actual 1RM, at least until some low rep work is done in order to train for a 1RM. Simply stated, you cant take someone who always does 10 reps, have him do a 1RM effort and expect an accurate result. Now, take the same person, train him with some low rep work 2-5 reps for a couple weeks and then you will be able to find their true 1RM.

BS

 

[freak]

Jewel, I agree with you a whole lot. For some one who is just getting started and is not advanced, they could use these estimated %'s to get started.Then as they find out more about themselves as you described, they can finely tune their workout regimen.
peace -freak-