How to determine your max bench press, squat, etc...?

  • Posted by a hidden member.
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    Jan 29, 2013 9:03 PM GMT
    So is it the maximum weight with which you can do a full set (8,10 or 12 reps) or is it the maximum weight you can perform the exercise with for one rep?

    What do you think guys? If someone asks you how much do you bench press which criterion should one use?

    Cheers
  • Posted by a hidden member.
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    Jan 30, 2013 3:00 AM GMT
    Technically, you should specify which one you mean. A lot of workout program instructions (on this site for example) are pretty vague about that.

    You can find numerous instruction sets on line and in magazines for how to determine your one rep max. I haven't actually done it in years. I recall it taking a lot of time, and you can really only do it for one lift a day.

    There is also this theory that you can calculate estimate your one-rep max by plugging your normal set weight (W) and number of reps to failure (R) into this formula:

    1RM = (W x 0.0333 x R) + W

    But I have no idea where it came from, or whether anybody has actually tried to validate it. It is a lot less painful than actually putting that weight up though. icon_razz.gif
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    Feb 01, 2013 12:51 PM GMT
    Find someone to spot you first.
    Make a pyramid :

    let say you are used to do something like 4*10*50 kg.

    pyramid will be like
    6*50 (warmup)
    4*60
    4*70
    2*75
    then 1*80, 1*82.5 etc....

    The thing is to make the first set shorter than usual, to avoid muscle congestion( the burning) and get up gradually while reducing the number of reps.

    Never do 1 rep max for squat, it's too dangerous (really, really dangerous) instead, make a max on four reps, but make sure your spotter know the right way to spot for squat, otherwise it, again, very dangerous.

    You can use formulas, but need the good ones for you. Bodybuilders will have a lower pyramid with larger base, power-lifter will have a sharper pyramid.



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    Feb 02, 2013 3:15 AM GMT
    Have a spotter and be careful! Big muscles don't mean much if you're constantly pulling/overworking them.

  • Whipmagic

    Posts: 1481

    Feb 02, 2013 3:25 AM GMT
    minox saidFind someone to spot you first.
    Make a pyramid :

    Never do 1 rep max for squat, it's too dangerous (really, really dangerous) instead, make a max on four reps, but make sure your spotter know the right way to spot for squat, otherwise it, again, very dangerous.


    I have done 1RM back squat quite a few times, and I can't say that I find it particularly dangerous. I'd be more worried about bench press, to be honest. If I can't make it out of the bottom of my squat I can simply let the bar roll off my shoulders; no harm done. But if I don't make the bench press, I better have a good spotter or I'm screwed, and not the good way.
  • Posted by a hidden member.
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    Feb 02, 2013 3:26 AM GMT
    Maxing out is stupid and proves nothing.

    Max weight that you can rep multiple sets for is far more impressive
  • Whipmagic

    Posts: 1481

    Feb 02, 2013 3:30 AM GMT
    7Famark saidMaxing out is stupid and proves nothing.

    Max weight that you can rep multiple sets for is far more impressive


    Tell that to all the oly lifters... The whole point is to lift the most.
  • Posted by a hidden member.
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    Feb 02, 2013 3:30 AM GMT
    Whipmagic said
    7Famark saidMaxing out is stupid and proves nothing.

    Max weight that you can rep multiple sets for is far more impressive


    Tell that to all the oly lifters... The whole point is to lift the most.


    Outside of olympic lifting...it means, what?

    Just sayin'...for the general gym-rat I don't think it is representative of much
  • Posted by a hidden member.
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    Feb 02, 2013 3:34 AM GMT
    i think it's just a data point to compare yourself to other people. it's just as impressive, to me, someone who does a certain amount of weight ten times as it is how much they do once. you just have to put it in context.

    for me, i think it's easier to compare one rep max but you can do both. it's not a big deal.
  • Posted by a hidden member.
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    Feb 02, 2013 3:37 AM GMT
    Whipmagic said
    minox saidFind someone to spot you first.
    Make a pyramid :

    Never do 1 rep max for squat, it's too dangerous (really, really dangerous) instead, make a max on four reps, but make sure your spotter know the right way to spot for squat, otherwise it, again, very dangerous.


    I have done 1RM back squat quite a few times, and I can't say that I find it particularly dangerous. I'd be more worried about bench press, to be honest. If I can't make it out of the bottom of my squat I can simply let the bar roll off my shoulders; no harm done. But if I don't make the bench press, I better have a good spotter or I'm screwed, and not the good way.


    But you know what you are doing ;-)
    I also learned how to let the bar roll as part of learning the squat form... some 35 years ago. But it's only possible if the floor is compatible with bar drop.

    Honestly, most guys do squat with far from perfect form, and most see the form get worse as the weight get heavier.

    To do squat, and specially for max, you need to know you HAVE TO give up if finishing the movement means fucking the form, or you will never reach 50yo with all your vertebral disk intact.

  • Posted by a hidden member.
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    Mar 19, 2013 11:34 AM GMT
    A bit late here but you can put your lifts into http://www.strstd.com/ to get an estimation of what your 1RM could be icon_biggrin.gif

  • Posted by a hidden member.
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    Mar 19, 2013 11:21 PM GMT
    I think if someone asked me what my one rep max is, I would think it was a bit of a douchey question (depending on how they asked it).

    I am working on strength half the week at the moment and I do 4 sets of 6 reps for that. I did deadlifts today and I was lifting 90kg. I am sure some people would consider that pathetic but hopefully it will go up in the weeks to come. I am sure my one rep max would be higher but I just think it is a useless figure for anything other than bragging.
  • Lucky350

    Posts: 167

    Apr 10, 2013 8:52 AM GMT

    Call me crazy...

    But I love to do my bench presses with the guided rails.