A few days ago in a comment within the training of volume one of you I consulted as it should calculate the weights that should move in each of the series, and I replied to it guide mainly feelings although there is a theory to calculate the relationship between load and repetitions to perform.
To try to explain the calculation of the relationship between load and repetitions We will create two post, one main in which we will explain in that are based and how calculated weights and percentages and a second post with the Protocol for calculating the maximum repetition or RM.
The repetitions they are the number of times that is repeated an exercise within a series of routine training, and these are inversely related to the load or weight that moves in the same, this means that much more load apply minor will be the number of repetitions can be performed.
Hence that depending on the specific training that you want to perform involves a automatic calculation of the load applied and repetitions to make, as for example rule to make a work of muscular force must be applied a heavy load and a low number of repetitions.
To use loads are expressed by a certain percentage of a maximum repetition, It is known as a 1RM. The indication 1RM It is the maximum amount of weight that can be moved with a perfect technique in a particular period only once.
If another number instead of carrying a 1 you want to say that it is the maximum weight which can be in that year the number of repetitions that indicates this number. For example, 60kg bench press 10RM It means that the athlete is able to move with a perfect technique 10 times 60 kg bench press.
Table of relationship between underload and number of repetitions
There is an table (there are actually many formulas and tables but this is the most agreed upon by many bibliographic references, and only vary between 0.5 and 2% of the values of this) that relates an underload, that has been calculated on the basis of 1RM, and the number of repetitions He will perform with the burden:
Notes to consider
Something to keep in mind as shown in the table, is that the relationship between loads and repetitions is linear although there have been several studies that have shown that the relationship is rather curvaceous, Hence the final jump is two repetitions of difference.
It must also take into account that some athletes with a very extensive experience in weight training and a great physical level can be able to do more repetitions that appear in the table, especially for lower exercises.
These tables are always made using specific exercises, so the studies are often performed with bench press, squats or loaded. Exercise in machines or pulleys it normally tends to vary the number of repetitions raising it significantly.
Need to know to calculate the relationship
To know the weights that should be moved and thus calculate the routine complete with replications and loads must be familiar with the real value of 1RM measuring it directly, either the estimated value of 1RM based on a run-to-failure of nRM and then apply the value corresponding to the table.
In the next post we will try to fund the Protocol to follow for calculating 1RM as accurate as possible, and as the athlete in each of the previous steps, since it is difficult to guess a single repetition maximum weight must be prepared, and therefore in successive tests the athlete would be already tired.
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