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Ever heard the term one rep max or 1RM and wondered what it means..? Well here it is in a nutshell. The one rep max test allows you to assess your total strength but it will also allow you to tailor your workouts to suit your goals.
For example, when training between 70% and 85% of your 1 rep max (1RM) you can add muscle size. Working at less than 70% of your 1 rep max will allow you to improve your muscle endurance.
Here's one way of calculating your 1RM also known as The 'Brzycki Formula': Using the following example of lifting 185 pounds for 6 reps:
1RM = (Weight Used) x 36 / (37 - Number of Reps)
1RM = 185 pounds x 36 / (37 - 6 reps)
1RM = 185 pounds x 36 / 31 1RM = 6660 / 31
1RM = 215 pounds
Confused? You can get a 1RM calculator from the internet or download an app from a lot of smart phones - handy when in the gym!
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