Relationship between Load and Repeats: Protocol for Calculating 1RM (II)

In the first inning of the series on the relationship between load and repetitions We speak of as weights and percentages to know from a given repetitions is your maximum weight are calculated. In the post today’s series will give a Protocol to be followed so that you calculate your 1RM (Repetition maximum).

Sometimes you can determine the 1RM with several repetitions, the most common is the exercise to failure and then apply the percentage concrete with table that I put in the first post of the series on the relationship between load and repetitions, but it is also possible to do with a protocol to calculate it.

Protocol

  • First heating: you choose a moderate load allowing to perform between 5 and 10 repetitions with reliability and solvency ensured.
  • Minimum recovery: After this first series of heating it must rest on the same site of preparation without getting 60 seconds.
  • Second warm-up: increases the burden of the first series 5-10% (4-9 kg) if it is an exercise of the upper train or 10-20% (14-18 kg) If for the undercarriage. You should make a series with solvency to perform between 3 to 5 repetitions.
  • Moderate recovery: After this second more demanding series should rest on the same site without lift up or move during 120 seconds.
  • Active series: the weight must be increased conservatively to between 2 and 3 repeats in this series. The weight up is like before 5-10% for upper train exercises or 10-20% for the undercarriage.
  • Maximum recovery: After this series you must rest to the maximum to retrieve all, therefore no move site should rest 4 minutes.
  • 1RM attempt: is placed a load that is greater than the previous 5-10% for upper train exercises or 10-20% for periods of lower, and you try to make a repeat.
  • Maximum recovery: After this series whatever pass you should rest the other 4 minutes from time.

After this attempt can happen two things:

  • Got: If he has been performed then turn up the same weight exercises train top 5-10% or 10-20% if it is an exercise of undercarriage and the 1RM attempt at.
  • Not got: If it has not been performed: is then lowered the weight 2.5 – 5% (2-4 kg) if it is an exercise of the undercarriage, and try the 1RM.

If two consecutive weight reductions have been made and has not been to make recurrence is when the last weight that has been lifted indicates the 1RM. It is normal to be between 5 and 6 series to calculate the 1RM.

Notes

There are also forecast tables, without resorting to the table last week and performing the calculation, calculating the 1RM from carrying out a series of multiple repetitions. These tables and their validity in the formula we will talk in a last post of this series.

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