#1 rep max calculator bench kg how to#

Why Do you need to know your One Rep Max? You do not need to physically complete the lift of weight in a single exercise to know your own personal One Rep Max, you can instead calculate your One Rep Max using the One Rep Max Calculator. One Rep Max is most commonly associated with body building where an individual is looking to increase their overall strength or the strength of a specific muscle / muscle groups. One Rep Max can be in any exercise, for example a dead lift, a bench press or arm curl. However, if you'd like to know some good ball park goals to aim for in your quest for a weight area boast-worthy one rep max, keep listening.One Rep Max is the maximum weight an individual can lift in one single repetition. We know that we can adjust our training to maximise our potential despite these variables, but they will certainly play a part. Just like all of our physical efforts, they can be greatly affected by our genetics, muscle size, neural drive, tendons and leverages (length of limbs). We hate to sound like a broken record, but the answer to this question will be individual to you and your body. Play icon The triangle icon that indicates to play What’s a 'Good' One Rep Max for the Squat, Bench, and Deadlift? Only train with a weight this heavy for 6-to-12 weeks at a time, otherwise your nervous system will start to fatigue, which can lead to illness and require some time out. Use It: Always use a spotter and do just 1-to-3 reps per set to avoid injury. 'The upper tier of strength development, this weight will help push you past your old limits in the shortest possible time,' Gill says. Only do 3-to-4 reps then take a 2-to-3 minute rest to recover between the 3-to-4 sets. Use It: During each repetition accelerate the bar as fast as possible while staying in control with good form. 'Performance athletes use this kind of training.' 'If you want to create maximal force quickly then you need to move heavy loads with speed,' says Gill. The key here is short rest periods of 30-to-60 secs to fully tax the muscle. Use It: This is standard weight-lifting practice, so stick with sets of 7-to-12 reps so you can exert enough stress on your muscles to force them to grow larger. 'So you will stress your muscle fibres enough to force them to thicken and get bigger.' 'A tough weight but one that lets you do a fair number of reps,' Gill explains. This burns calories and hikes up your metabolism for up to 12 hours after exercise.

Use It: If you're an endurance athlete or just want to get leaner then use weights in no-rest circuits consisting of 4-to-10 exercises.

'This is good for sportsmen who cover long distances as it trains your muscles to keep moving while shifting moderate loads,' says Gill. This will teach your muscles to be strong, powerful and fast without becoming too big, bulky and slow – the hallmarks of a finely tuned sportsman. Use It: The perfect combination for every sportsman is to do 3-to-6 sets of 3-to-4 reps of explosive fast reps. 'It's especially good for those who need to move very quickly, such as boxers.' 'If you want to improve the pace and speed of your muscles on the sports field, this is the weight for you,' says Gill. Below, Gill explains how by lifting different percentages of your calculated 1 rep max, you can hit your training goals, whether you're looking to become bigger, stronger or more explosive.

#1 rep max calculator bench kg how to#

Knowing how to calculate your 1 rep max is one thing, but knowing how to use that information is where the real power lies. FG Trade // Getty Images How Much Weight You Should Be Lifting?