How To Find Your 1 Rep Max Safely

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

I have finally found a simple equation to help you calculate your 1 rep max (1RM) without having to put your anatomy and joints in danger. This equation was developed by researchers at the University of Mexico (albuquerque), to calculate your 1RM on the bench press with 99% accuracy.

All you need to know is your 5RM, which is the weight that you can lift for 5 total reps without any assistance from a spotter. A safe way to figure out your 5 RM is to do three warm up sets of 5 reps and increase your weight about 15-20% each set until you’re ready to do your 5RM at 95-100%. Here’s a gross example:

135 lbs for 5 reps – warm up at about 50% effort
160 lbs for 5 reps – warm up at about 70% effort
190 lbs for 5 reps – warm up at about 90% effort
200 lbs for 5 reps – 95% effort.  Consider this your 5RM.

Here’s the formula:

(5RM weight x 1.1307) + 0.6998

So if your 5RM is 200 lbs, the 1RM math will look like this:

(200 x 1.1307) + 0.6998 = 226

Your 1RM is  226 lbs.

Want to figure out your working weights at 20%, 40%, 60%, 80% or other percentages, just multiply 226 by 0.2, 0.4 or the percentage you wish to lift for that set.

This formula was conducted using the bench press but it should be fairly accurate for determining your 1RM in other big lifts too.

Post your 1RM for your bench press below!

 

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Comments

11 thoughts on “How To Find Your 1 Rep Max Safely

  1. I can only bench 140 lbs, i am skinny but i will get there. oh I am 135 lbs too.

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  2. Great tips on how to calculate your bench press Max.

    I’m at around 315 1RM at 180 Lbs..Any tips on how to improve this? I have naturally very long arms so I believe I am at a disadvtange.

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  3. weight 255, one rep max of 855 bench

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  4. 465 lbs max, at 205lbs.

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  5. The University of NEW Mexico is in Albuquerque. The nation of Mexico has numerous universities but none of them are named the University of Mexico just like there isn’t a national University here in the states.

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  6. 1rm of 225

    I weigh 160

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  7. Hey Vince, wouldn’t you agree it’s more fun to see what you’re made of and go find out by actually doing a 1RM? There also has to be some benefit to completing a 1RM that no other rep range can provide… maybe maximum nervous system work?

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  8. 265lbs bench and I weigh 190 lbs. Never tried the calcularo method though yet.

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  9. 195 pounds bench..and I weigh 145 pounds

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