It's an interesting article or video (that is more than just someone lifting)Ī place to ask intelligent questions after you have been unable to find the answers on your own.Ī place to post interesting content about lifting strategies, training theory, and information that can better lifters as a whole.Ī gathering place for any and all iron pumpers, no matter your specialization.Ī place where mods WILL delete any post we feel is not a good fit, regardless of any sidebar or FAQ statements.It's a thread that pertains to community discussion.It's a meet/show report (all barbell sports including bb are welcome).It pertains to only you and not the larger community.
If you have a brand new account, you must build karma in other subs before posting or commenting here. There are minimum account age and karma requirements.Regulars and people who have built a good rapport and reputation through consistently adding to our community - with their advice, camaraderie, contributions, and conduct - will get more leeway. The rules will not be applied identically to all users in WR.Intermediate is simply defined as the point at which a lifter needs to be more thoughtful about their training. Flair can be selected in the sidebar using a browser. Users must have flair (self-selected or otherwise) to post or make comments.The "MS Rule" - Users must actually read/view the content they are commenting on.No comments that are solely comprised of complaints or criticisms of other subs.No "strength standards compared to the general population" jerks.No shitposting/low-effort/joke top-level comments outside the daily.No natty/ROM/sumo/arch/fed/FFMI policing/jerks.No being a dick, slurs, or personal attacks.They should also avoid performing sets of any weight to failure.This is a subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. Children under the age of 18 should never attempt to determine their true 1-RM.You should always have a competent instructor spotting each lift to failure.You should be thoroughly warmed up before attempting to lift to failure.you were unable to lift another repetition. The One Rep Max Calculator below estimates your 1-RM based on a number of repetitions you lift. In other words, if you can lift 60kg for 10 repetitions and no more, you should be able to lift about 80kg for a single repetition. For example, your 10 repetition maximum (the amount of weight you can lift 10 times and no more) is typically about 75% of your 1-RM.
So as you can imagine this isn’t always practical and can be quite time consuming.Īn alternative is to estimate your 1_RM by lifting a lighter weight for more repetitions. You also have to allow for complete recovery between attempts (5 minutes plus). It goes without saying that you must have someone competent spotting each of your lifts. The previous weight is classed as your 1-RM. You continue adding small increments of weight until you cannot perform a single repetition.
You then add the smallest amount of weight possible and attempt another lift. that you will able to lift for 1-2 repetitions). When prescribing the amount of weight to use for a strength training program, coaches often use percentages of 1-RM.įor example, if your 1-RM for the bench press is 100kg (220lbs), bench pressing 70% of your 1-RM equates to a weight of 70kg (154lbs).Įssentially, you choose a weight you estimate is slightly less than your 1-RM (i.e. It simply refers to the maximum amount of weight you can lift once, and only once, for a particular exercise. One repetition maximum (1-RM) is used by strength coaches to determine the intensity of a resistance training program.
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