How do you find 10 rep max?

[BangBrahs]

Can you just take your 1rm and multiply of divide it by something, or do you have to use other figures?

[best regards]

how bout jus testing it. no theres no magical formula thats accurate. strength and endurance are different.

[BangBrahs]

how bout jus testing it. no theres no magical formula thats accurate. strength and endurance are different.

I know, but I just wanted to know if there was an easier way to find it.

[teriyakisaki]

no because mathematical forulas are not 100% accurate. they can give you a good idea, but its best to just test it for yourself. some bodies are built more on endurance, while others are built more on strength. so a person might put up 215 for a 1rm which is not that great in the grand scheme of things, but has a 185 10rm. the only way to be completely accurate is to test it yourself.

[RiSo]

the best method would be the following

choose a weight

bench/squat/press/curl/whatever it for 10 reps

see how you feel

lighten/heavier the load

repeat until you find your 10RM

[burg]

The only way to find out is to do it

[RavensFan2k3]

whats your 1RM of the lift you are looking for its 10RM?

[BangBrahs]

whats your 1RM of the lift you are looking for its 10RM?

Like on bench press my 1rm is like 125lbs. and I wanted to find the 10rm for some exercies b/c I found a workout I like that uses 10rm on all exercises.

[RavensFan2k3]

Like on bench press my 1rm is like 125lbs. and I wanted to find the 10rm for some exercies b/c I found a workout I like that uses 10rm on all exercises.

there are alot of percentages you can find. for 10RM, thats like 75% of your 1RM. So your 1RM is 125lbs on bench press, multiply that by .75 and you get 93.75lbs, so round down to 90lbs.

[MillerTime07]

and when i thought people on this forum couldnt get any stupider....wow maybe try lifting a weight 10 times! and if you can do that then take a rest and up the weight until you cant! holy mother of god this is an amazing concept...another thing your 1 rep maximum i assume you want to know how to test that too? well its the same thing as the 10 rep but yes but you only do one yes one rep!

[Ben76]

I know, but I just wanted to know if there was an easier way to find it.

no there is not you ****ing idiot. what is so hard about a 10 rep max? stop being a pussy and lift. also what kind of program are you on that you need a 10 rep max? 1 set for each exercise?

[jssbullis]

no there is not you ****ing idiot. what is so hard about a 10 rep max? stop being a pussy and lift. also what kind of program are you on that you need a 10 rep max? 1 set for each exercise?

And here I thought people could come here for encouragement...

[cali8living]

And here I thought people could come here for encouragement...

haha that's what I'm starting to think. though ben is correct, this guy is here to learn lol

[ByronKelly]

Ya'll dont have to be so mean to this guy.

[deadliftdang]

There's really no way to mathematically calculate it... everyone is different regarding rep maxes and stuff. The 1RM calculators are shaky enough already and trying to calculate a 10RM is insane. I have a friend who can bench 225 for hardly 5 reps but can do 320 for 1 with ease. Just do the exercise for 10 reps, and on that 10th rep you should really struggle to grind it out. If you can do the 10 and it isn't to failure then that's not a 10RM.

[jmmainvi]

there are alot of percentages you can find. for 10RM, thats like 75% of your 1RM. So your 1RM is 125lbs on bench press, multiply that by .75 and you get 93.75lbs, so round down to 90lbs.

This isn't going to be accurate for every person, because we all have different levels of muscular endurance, different neurological efficiency, and these are influenced by our genetics and training histories.

That said, if your max bench is only 125 lbs, your 10rm is probably going to increase just due to the workout you put in testing to find it. Hell, it will increase with just about anything you do - get on a linear progression strength program.

[sofakingtired]

get a spot and bust out 10 reps