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  1. #1
    Registered User ZX158's Avatar
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    Finding your 1rm and 5rm?

    Heya guys, I need to find out my 1rm and 5rm for a few exercises, aside from loading up weight till you can only lift it 1 or 5 times (and probably wasting some energy on reps that weren't quite on the mark, And I really dont want to load up and squat that heavy) is there some formula or online calculator or something that will let you plug in a certain amount of weight you lifted along with the reps and have it convert those values into your 1rm and 5rm?

    And if so, is there a good rep range to aim fo when doing them (some try to use a weight your pretty sure you can do atleast 8-15 times or something, like is it more accurate when you stick to lower reps or higher reps, and I assume partial reps dont count, but if they dont, wouldn't that make lower reps less accurate for that?)

    Thanks
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  2. #2
    Ghost Negger DiamondDelts's Avatar
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    So let me get this straight.You need to know your 1rm and 5rm but you don't want to figure it out by actually going out and doing it? So what purpose will this info serve you?
    "Every kiss begins with Kay" Delts

    "This AIN'T ninth grade and no one gives a S H I T how much you bench" - Will Harris

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    Everybody wanna be a bodybuilder, but don't nobody want to lift moderate weight for high reps.

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  3. #3
    Moderator Dominik's Avatar
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    1RM calculators are a waste of time although they're a popular choice for noobs compiling their e-stats for bodyspace and sigs. If you want to know your 1RM, test for it. Everything else is guesswork. They are only remotely accurate for some people on some lifts when a low RM is used, like 3-5, and not "8-15."

    If you can't at least test for a 5RM then you probably have business working with a program that uses percentages. "But I'm doing a program that says I need to do 3 sets of 5 at 80% of my 1RM." If you're not going to lift a 1RM then why work off percentages of a 1RM? It's stupid.
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  4. #4
    Moderator Dominik's Avatar
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    Originally Posted by ZX158 View Post
    is there some formula or online calculator or something that will let you plug in a certain amount of weight you lifted along with the reps and have it convert those values into your 1rm and 5rm?
    Here, knock yourself out.

    http://bodybuilding.com/fun/1rm.htm

    "Okay, so I repped 135 10x, it says 180, so I'll add 35lbs, wait, 45 is better. Excellent. Hai guys, my 1rm is 225!!!"
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  5. #5
    Ghost Negger DiamondDelts's Avatar
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    "You must spread some reputation around before giving it to _Dominik_ again"
    "Every kiss begins with Kay" Delts

    "This AIN'T ninth grade and no one gives a S H I T how much you bench" - Will Harris

    What can brown do for you?

    Everybody wanna be a bodybuilder, but don't nobody want to lift moderate weight for high reps.

    Humble lieutenant in the ongoing war against bubu genetics.

    Dolla for dolla advocate
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  6. #6
    Misc. OTO-HNS consult Dr. Horse's Avatar
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    Just see how much you can lift for 1 rep. That is the only way to know. Estimation/calculators suck. If you never did your 1RM, then it ISN'T your 1RM. If you afraid to test it, then you'll never know.

    And to add to the above comments; although I'm sure people do it, I find it ridiculous that people would post a calculated max as their own accomplishment.
    No sir, I don't like it.
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  7. #7
    Registered User mjw8204's Avatar
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    Not to add to a dogpile here, but if you are aren't aware enough of your capabilities to even ballpark what your maxes might be (before you test them), are you sure you need to be using a program that would require you to work with percentages of your max?
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  8. #8
    Ghost Negger DiamondDelts's Avatar
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    Originally Posted by Mr. Horse View Post
    Just see how much you can lift for 1 rep. That is the only way to know. Estimation/calculators suck. If you never did your 1RM, then it ISN'T your 1RM. If you afraid to test it, then you'll never know.

    And to add to the above comments; although I'm sure people do it, I find it ridiculous that people would post a calculated max as their own accomplishment.
    Oh my god! The bubuness of this thread has finally helped us come to agreement on at least one subject.



































    Now back to your world of myths.
    "Every kiss begins with Kay" Delts

    "This AIN'T ninth grade and no one gives a S H I T how much you bench" - Will Harris

    What can brown do for you?

    Everybody wanna be a bodybuilder, but don't nobody want to lift moderate weight for high reps.

    Humble lieutenant in the ongoing war against bubu genetics.

    Dolla for dolla advocate
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  9. #9
    Rep Power: 385211 Huss!'s Avatar
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    Originally Posted by _Dominik_ View Post
    Here, knock yourself out.

    http://bodybuilding.com/fun/1rm.htm

    "Okay, so I repped 135 10x, it says 180, so I'll add 35lbs, wait, 45 is better. Excellent. Hai guys, my 1rm is 225!!!"
    LIES i did 135 10x and my max was 175.... LIES BLASHPHEMY MADDNESS
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  10. #10
    Registered User tinez's Avatar
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    Thats pretty funny.. I can do 185 x 8 times.. and It says my max should be 230.... My max is 230.... I still dont trust It tho!!
    T-Nez
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  11. #11
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    Originally Posted by DiamondDelts View Post
    Oh my god! The bubuness of this thread has finally helped us come to agreement on at least one subject.


    Now back to your world of myths.
    I'm sorry, do I know you?
    No sir, I don't like it.
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  12. #12
    Ghost Negger DiamondDelts's Avatar
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    Originally Posted by Mr. Horse View Post
    I'm sorry, do I know you?
    I'm the guy who did no leg work but still had big arms shattering your mythical world of absolutes. You don't remember me?
    "Every kiss begins with Kay" Delts

    "This AIN'T ninth grade and no one gives a S H I T how much you bench" - Will Harris

    What can brown do for you?

    Everybody wanna be a bodybuilder, but don't nobody want to lift moderate weight for high reps.

    Humble lieutenant in the ongoing war against bubu genetics.

    Dolla for dolla advocate
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  13. #13
    Misc. OTO-HNS consult Dr. Horse's Avatar
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    Originally Posted by DiamondDelts View Post
    I'm the guy who did no leg work but still had big arms shattering your mythical world of absolutes. You don't remember me?
    You and I are very different people.
    No sir, I don't like it.
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  14. #14
    Moderator Dominik's Avatar
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    Originally Posted by Mr. Horse View Post
    You and I are very different people.
    As in you call yourself Mr. Horse and he's hung like a horse?
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  15. #15
    Misc. OTO-HNS consult Dr. Horse's Avatar
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    Originally Posted by _Dominik_ View Post
    As in you call yourself Mr. Horse and he's hung like a horse?
    I'm sorry, do I know you?
    No sir, I don't like it.
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  16. #16
    Registered User mjw8204's Avatar
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    Originally Posted by _Dominik_ View Post
    As in you call yourself Mr. Horse and he's hung like a horse?
    Am I to understand that you are confirming this?
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  17. #17
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    Originally Posted by mjw8204 View Post
    Am I to understand that you are confirming this?
    Unconfirmed sir. Alleged. Bubu.

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  18. #18
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    Originally Posted by mjw8204 View Post
    Am I to understand that you are confirming this?
    It's true. He made me do things.
    No sir, I don't like it.
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  19. #19
    Registered User ZX158's Avatar
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    Gotcha, so all calculated 1rm's are prettymuch inaccurate. I want to try the 5x5 routine and it says you should know your 1rm to gauge if you have gotten stronger after a few weeks. Im still not very comfortable doing a 1rm of a squat though, I have a weight bench in the basement that I can easily get help spotting, but I dont have anyone I know at the gym I go to that can help me spot that, Its the main reason I was looking for some other way to work it out.

    I really could care less about a number to try to show off on the forums for, and how very accurate it may be for bragging rights.
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  20. #20
    u 'mirin teh Delts? genepool's Avatar
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    I used the one at EXRX.net and it was pretty close to accurate. I just use it because my program was based off % of 1 RM instead of a rep scheme.
    The body is lazy, unless you give it a reason to grow it won't

    Tho I walk thru the valley of the shadow of Death I shall fear no evil, for I am the baddest motherf*cker in the valley

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  21. #21
    Moderator Dominik's Avatar
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    Originally Posted by ZX158 View Post
    Gotcha, so all calculated 1rm's are prettymuch inaccurate. I want to try the 5x5 routine and it says you should know your 1rm to gauge if you have gotten stronger after a few weeks. Im still not very comfortable doing a 1rm of a squat though, I have a weight bench in the basement that I can easily get help spotting, but I dont have anyone I know at the gym I go to that can help me spot that, Its the main reason I was looking for some other way to work it out.

    I really could care less about a number to try to show off on the forums for, and how very accurate it may be for bragging rights.
    Keep it simple. If you're doing 5x5, start with a weight you can get 8-10 reps with for example, and gradually increase the weight to test for a 5RM. When you establish a 5RM which you can call a PR, then you can work off that.

    The point I was trying to make is if you have no intention of lifting a 1RM anytime soon, why work off %s of a 1RM? Use something more practical that you will test for regularly.

    If you're lifting more weight for a set of 5 reps or doing more sets with a given weight for 5 reps, then you've made progress. Unless you're at an advanced level and training specifically for strength (i.e. PL), there really isn't much to be gained by working with percentages. Way too many people make their training more complicated than it needs to be. Make it more complicated when simple methods stop working.
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  22. #22
    Registered User ZX158's Avatar
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    Cool thanks, that will make things a bit simpler for me
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  23. #23
    Ghost Negger DiamondDelts's Avatar
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    Talking

    Originally Posted by Mr. Horse View Post
    You and I are very different people.
    So just because we belong to different races/dimensions we can't be friends?
    "Every kiss begins with Kay" Delts

    "This AIN'T ninth grade and no one gives a S H I T how much you bench" - Will Harris

    What can brown do for you?

    Everybody wanna be a bodybuilder, but don't nobody want to lift moderate weight for high reps.

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  24. #24
    Misc. OTO-HNS consult Dr. Horse's Avatar
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    Originally Posted by DiamondDelts View Post
    So just because we belong to different races/dimensions we can't be friends?
    My people come in peace. We mean no harm. We just wish to learn from you.
    No sir, I don't like it.
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  25. #25
    Registered User dannyswo's Avatar
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    Since I work out at home without a spotter, I use the calculator to see if I'm in the ballpark before attempting a heavier weight. I don't see much point in a one rep set, so I'll take a weight I'm lifting 10 times, and see what I should be able to lift 5 times.
    Iraq is not a breeding ground for terrorists, but a burying ground.
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  26. #26
    Registered User mjw8204's Avatar
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    Originally Posted by Mr. Horse View Post
    My people come in peace. We mean no harm.
    Like his people haven't heard that one before.
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  27. #27
    Moderator Dominik's Avatar
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    Originally Posted by dannyswo View Post
    Since I work out at home without a spotter, I use the calculator to see if I'm in the ballpark before attempting a heavier weight. I don't see much point in a one rep set, so I'll take a weight I'm lifting 10 times, and see what I should be able to lift 5 times.
    Power rack FTW. Beats me how many times I've linked this video but Lencho will start asking for royalties soon...

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  28. #28
    Registered User dannyswo's Avatar
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    Originally Posted by _Dominik_ View Post
    Power rack FTW. Beats me how many times I've linked this video but Lencho will start asking for royalties soon...
    Yeah, either that or I need new friends.
    Iraq is not a breeding ground for terrorists, but a burying ground.
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  29. #29
    Leper Messiah bango skank's Avatar
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    Lightbulb

    How To Test Your One Rep Max - How to safely and effectively test your actual 1RM.
    Last edited by bango skank; 10-05-2008 at 01:54 PM.
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  30. #30
    deracate chinese frower Mindi912's Avatar
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    so you bumped a super old thread from 2007 because you found a cool new toy!

    The best way to find your 1RM and 5RM is to do it.

    Those calculators could tell you your max squat is 1000kgs but until you do it's all BULL****!
    Perfection in mind, perfect body!

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