What Is A 1 Rep Max: How To Test 1RM, Warm Up, Weight Selection, Calculator | LiveLeanTV

On today’s episode of Live Lean TV, I’m going to teach you how to calculate your 1 rep max, so you can scientifically choose the correct amount of weight, based on your specific training goals, and current strength levels.
► 1 Rep Max Calculator: https://bit.ly/3RXVT9i
► Free 7 Day Trial To My Workout App: https://bit.ly/3Qhwrud
► Live Lean Body Quiz: https://bit.ly/46Npkiw
► Live Lean Strength Workout Program: https://bit.ly/3rSVaeY
► Free 7 Day Meal Plan And Recipes: https://bit.ly/3LXBf5y

Timestamps:
00:00 Introduction
01:28 Why Knowing Your 1 Rep Max Is Important For All Weight Training Goals
02:07 The Best Rep Range Guidelines Based On Your Goals
02:39 What Is A 1 Rep Max?
03:56 Why Do You Need To Calculate Your 1 Rep Max?
05:00 How To Calculate Your 1 Rep Max?
05:50 How To Properly Warm Up Before Testing Your 1 Rep Max?
06:23 How To Safely Test Your 1 Rep Max?
07:28 How To Calculate Your 1 Rep Max Using A Calculator?

When it comes to calculating your 1 rep max, most people think it’s only used in the world of strength based programing. However, knowing your 1 rep max helps ensure you are lifting at an intensity level that is in alignment with your goals, regardless if your goals are improving:
- Muscular endurance
- Muscle gain
- Strength

What Is A 1 Rep Max (1RM)?
Your 1 rep max is simply the highest amount of weight you can lift, with proper form, for just one rep. This is an indicator of how strong you are on specific exercises.

Even though you can test your 1 rep max on most exercises, the most common exercises to test your 1 rep max include:
- Deadlift
- Squat
- Bench Press
- Shoulder Press

Why Do You Need To Calculate Your 1 Rep Max?
Calculating your 1 rep max is one way to ensure you are safely lifting enough weight to get stronger. Once you calculate your 1 rep max, you can then objectively base all of your weight selections, for any rep range, regardless of your goals, off a percentage of your 1 rep max.

How To Calculate Your 1 Rep Max
Progressively increase the weight until you can only complete 1 rep. This is a more accurate 1 rep max assessment, however due to the heavy loads, it puts you at a higher risk of potential injury.

How To Properly Warm Up Before Testing Your 1 Rep Max?
The best way to warm up before testing your 1 rep max is to complete the same exercise with lower weight, for multiple warm up sets.

How To Test Your 1 Rep Max
The warm up sets are based off of a percentage of what you estimate your 1 rep max will be.

For example, if you estimate your 1 rep max will be 225 pounds, your first warm up set will be 50% of 225 pounds, with rounding down equals, 110 pounds.

Warm Up Set #1:
8 reps x 50% of 1RM
Rest: 2 minutes

Warm Up Set #2:
5 reps x 60% of 1RM
Rest: 2 minutes

Warm Up Set #3:
3 reps x 70% of 1RM
Rest: 3 minutes

Warm Up Set #4:
1 reps x 80% of 1RM
Rest: 3 minutes

Warm Up Set #5:
1 rep x 90% of 1RM
Rest: 5 minutes

1 Rep Max Set:
1 rep x 100% of 1RM

If you want to attempt more weight, rest 5 minutes, then try it again.

Repetition Percentages Of 1RM
Now that you know your 1 rep max for a specific lift, you can select the correct weight based on the rep goal as indicated in your workout program, using the below percentages:

1 RPM = 100%
2 RPM = 95%
3 RPM = 93%
4 RPM = 90%
5 RPM = 87%
6 RPM = 85%
7 RPM = 83%
8 RPM = 80%
9 RPM = 77%
10 RPM = 75%
12 RPM = 67%
15 RPM = 65%

As you can see, knowing your 1 rep max is important not only in strength based programs, but also muscle endurance and muscle gain programs.

Subscribe Here! http://bit.ly/SubLiveLeanTV
Check Out Our Top Videos! http://bit.ly/LiveLeanTVTopVideos
Read the blog here: https://bit.ly/3rPo4N7
Listen to the podcast here: https://www.liveleantv.com/podcast

WANT MORE DAILY TIPS ON HOW TO LIVE LEAN?:
► INSTAGRAM:   / bradgouthro  
► INSTAGRAM:   / jessicagouthrofitness  
► INSTAGRAM:   / liveleantv  
► SNAPCHAT:   / bradgouthro  
► FACEBOOK:   / liveleantv  
► TWITTER:   / bradgouthro  
► TWITTER:   / liveleantv  
► TIK-TOK:   / bradgouthro  
► TIK-TOK:   / liveleantv  

#OneRepMax #WorkoutTips #LiveLeanTV

About Live Lean TV:
Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition episodes every week!

Business Enquiries: [email protected]

What Is A 1 Rep Max? - How To Test 1RM, Warm Up, Weight Selection, Calculator | LiveLeanTV
   • What Is A 1 Rep Max: How To Test 1RM,...  

Live Lean TV
   / liveleantv