As I mentioned in a previous lesson, understanding your one-rep max allows you to use science to reach your goals.
This lesson focuses on teaching you how to use your 10-Rep Max Tests numbers in each exercise and then apply them to your goal of being at your best. The one-rep max calculator below will figure out your one-rep max by calculating the weight you use in each exercise and how many reps you complete safely under ten times.
In this lesson, you will
- calculate your one-rep max in each exercise you perform in the previous lesson
- calculate your muscle endurance ranges between 40-65% of your one-rep max
- calculate your hypertrophy ranges between 65-85% of your one-rep max
- calculate your gaining strength and power ranges between 85-95% of your one-rep max
To build muscle endurance, you need to figure out your one-rep max weight in each exercise and calculate 40-67% of that number. We do this by using the 12-rep max attempts’ weights you record in your 12-Rep Max Tests.
If you are using this lesson at the gym like I sometimes do, please look over how to safely perform the 12-Rep Max Test (previous lesson) and then apply it to the current lift you are about to do.
Remember, if you want to build muscle endurance, you need to find a weight that is 40-67% of your one-rep max anywhere from 12-40 reps per set and at least two-three sets per exercise. If you want to build muscle mass, you need to find a weight that is 67-85% of your one-rep max any where from eight – fifteen times reps per set and at least three – six sets per exercise. Lastly, if you want to build strength and power, you need to find a weight that is 85% to your one-max rep weight any where from one to six times reps per set and at least two – five sets. Of course, this is dependent upon whether you are a beginner, more advanced, or want to push yourself outside your comfort zone.
Please type in how much weight and reps you completed per exercise that you wrote down from the previous lesson.
The goal is to figure out your one-rep max on each exercise and then apply it to your goal. You can do this by
- calculating and writing down what each of your one-rep maxes is per exercise
Write down each of your one-rep max calculations and range numbers.
You will want these numbers for a reference when you
- do these exercises for any goal you have
- want to measure your improvements
- as you progress throughout your journey to see how far you have come
- let me know your benchmark starting points
- talk to me about them if you have any questions
My goal for this challenge is help you be at your best. While working with me, I will help you build
-
- a strong foundation
- muscle endurance
- muscle growth
- strength
- power
To do that, we will need to know your percentages below so you can apply it to your work outs. If you are not working with me at the moment, then you can apply the information below in each exercise to help reach your goals.
Example:
I performed the 10-Rep Max Test the other day on the leg press to test my one-rep max after doing my light cardio and leg stretching. I knew I could confidently lift around 600 lbs. with my legs on the leg press. I decided to warm up using a leg press 250 lbs. I waited a few minutes and put 577 lbs. on the leg press. I completed the 10-Rep Max Test on the leg press at 577 lbs. a total of 8 reps.
After using the calculator below, I entered 577 into the weight section and 8 into the reps section and then hit calculate. After using the One-Rep Max Calculator calculates
- My one-rep max on the leg press at 716 lbs.
- 40% 286.4 => 287 lbs.
- 50% = 358 lbs.
- 60% = 430 lbs.
- 65% = 466 lbs.
- 70% = 501 lbs.
- 75% = 537 lbs.
- 80% = 573 lbs.
- 85% = 609 lbs.
- 90% = 645 lbs.
- 95% = 680 lbs.
If my goal were to build muscle endurance, I would focus my leg press exercises on anywhere from 290-480 lbs. 12-40 times.
Here is what I would do in a day of leg exercises doing the leg press to build muscle endurance.
- Do 5-10 lifts around 250 lbs. It is approximately a little less than 33% of my one-rep max.
- Wait for 30 seconds
- Put 350 lbs. on the leg press and do 30 reps
- Wait for 30 seconds
- Put 425 lbs. on the leg press and do 20 reps
- Wait for 30 seconds
- Put 480 lbs. on the leg press and do 12 reps
Here is what I would do in a day of leg exercises doing the leg press to build muscle mass.
- Do 5-10 lifts around 250 lbs. It is approximately a little less than 33% of my one-rep max.
- Wait for 45 seconds
- Put 465 lbs. on the leg press and do it 15 reps
- Wait 45-90 seconds
- Put 500 lbs. on the leg press and do it 12 reps
- Wait 45-90 seconds
- Put 540 lbs. on the leg press and do it 10 reps
- Wait 45-90 seconds
- Put 575 lbs. on the leg press and do it 8 reps
- Wait 45-90 seconds
- Put 600 lbs. on the leg press and do it 6 reps
Here is what I would do in a day of leg exercises do the leg press to gain strength and power.
- Do 5-10 lifts around 250 lbs. It is approximately a little less than 33% of my one-rep max.
- Wait for 45 seconds
- Put 465 lbs. on the leg press and do it 15 reps
- Wait 45-90 seconds
- Put 625 lbs. on the leg press and do it 6 reps
- Wait 2-5 minutes
- Put 650 lbs. on the leg press and do it 4 reps
- Wait 2-5 minutes
- Put 675 lbs. on the leg press and do it 2 reps
- Wait 2-5 minutes
- Put 700 lbs on the leg press and do it 1 rep
- Wait for 2-5 minutes to switch exercises
Side notes:
- Take more time in between sets if you need them. Whatever it takes to get through. Sometimes I feel like I am crawling over the finish line when I finish my exercises.
- Please have a spotter if you are trying to push yourself to build muscle mass or gain strength and power.
- You can combine these percentages to build muscle endurance, muscle mass, strength, and power at the same time. Combining these will help you be at your best once you have a foundation built.