FORMULA

themule · 16-03-2004, 09:44 PM

Hi all I stumbled on this formula while gathering research for a project i'm working on. Its to calculate how much maximum weight for different amounts of reps.

I've seen how to calculate a 5 rep max using your 1 rep max. I believe it was to multiply your 1 rep max by 87% and that would give you a 5 rep max. Ive seen a few other people asking how to calculate an 8 rep max as well. I was wondering the same thing for reps higher than 5. Here is what i found. I hope it helps and doesnt confuse.
REPS COEFFICIENT:
1-1.00. 2-.943. 3-.906. 4-.881. 5-.856. 6-.831. 7-.807. 8-.786. 9-.765. 10-.744. 11-.723. 12-.703. 13-.688. 14-.675. 15-.662. 16-.650. 17-.638. 18-.627. 19-.616. 20-.606. EXAMPLES: A ROUTINE FOR SQUATS CALLS FOR YOU TO DO 3SETS OF 8 REPS. YOU WANT TO KNOW WHAT A GOOD HARD SET OF REPS WOULD BE AND YOU ALREADY KNOW, CONTINUED,

themule · 16-03-2004, 09:52 PM

YOUR CURRENT 1 REP MAX E.G.ON THE SQUAT IS 385LBS:
385 X .786=303. YOU SHOULD BE ABLE TO DO AN 8 REP SET AT 303+/-LBS OR SO.

A ROUTINE FOR BENCH PRESS CALLS FOR YOU TO DO 1 SET OF 12 REPS. YOU KNOW YOUR CURRENT 1 REP MAX E.G. ON THE BENCH IS 225LBS. 225 X .703=158. YOU SHOULD BE ABLE TO DO A 12 REP SET AT 158 +/-5LBS OR SO.

SORRY I COULDNT FIT IT ALL IN I HOPE I HAVEN'T CONFUSED EVERYONE.

Dave.

TJ · 16-03-2004, 10:49 PM

Hi Dave,

I have a book that tells you in a table how much weight you would need in order to lift X amount of weight etc.

It means you can decide on any figure to find out your maximum rep/number.

If you could only do 6 reps with a certain weight or anything upto 15 reps you could look along the table to find out what weight you would be able to lift to do a 1 rep max etc right upto 15 reps.

Its getting the table format though and so forth....

themule · 16-03-2004, 11:29 PM

Hey TJ how are you, thats excellent about the book, brain fodder, thanks for the reply, iv'e got into this habit now that anything i think is useful i come across i write it down or put it on the board. By the way your articles are very concise and clear but i have a question,about obsession and fanatacism especially where weightlifting/bodybuilding is involved, i have mild autism which means this sport is tailor made for me with routine and all and it helps keep stress away, i thought about an article involving the two and posting it,as not everyone can speak up about disabilities they have, especially this one. What are youre thoughts.

Dave.

TJ · 17-03-2004, 08:22 AM

Hi Dave,

Im fine. I will look into it and see what I can come up with. Its not something I know much about, but I'll try my best to come up with an article. If I can put one together I will post it under "Training Articles", but cant promise, as I dont want to do a poor article, so depending on what I can put together I'll do my best.

themule · 17-03-2004, 09:28 AM

Hi TJ, how are you, I was up till 2.45am,working on it this morning,and i am training today, so i will get a nap at some point, yes i know it's difficult to dig up anything on my condition and training, condition is called aspergers syndrome, i'll keep chipping away, but that's great that youll have a look too,nice to know that some people dont always think of them selves a great quality. Anyway i'll catch up with you later.

kind regards

dave.

TJ · 19-03-2004, 08:56 PM

........ :cry:

Sorry Dave...Cant really find anything that I could use in an article about bodybuilding and AS, but I did find a few snipets that explain the condtion a bit better for those who are interested in knowing more about AS.

Individuals with AS can exhibit a variety of characteristics and the disorder can range from mild to severe. Persons with AS show marked deficiencies in social skills, have difficulties with transitions or changes and prefer sameness. They often have obsessive routines and may be preoccupied with a particular subject of interest. By definition, those with AS have a normal IQ and many individuals (although not all), exhibit exceptional skill or talent in a specific area.

Im really sorry.

ops:

I wish you well with your training and any problems just ask, Im always around to help out. How does it effect you? Is it really bad or mild? How do you deal with it?

themule · 19-03-2004, 09:40 PM

Its pretty shit TJ, as my wife and i are splitting up over it, ive got to have my routine if it goes out then i just seem to blow up for nothing i swear at the doctor something terrible, and you mentioned sameness well its more like repetitive cognative function or in my case malfunction, but i do have good bits, am good artist, like numbers, and seem to have a photographic memory for some reason thats the scary bit. But i will get through it, the one bad thing is that i struggle to tie my laces, so as you can imagine it can be sometimes embarrasing. I'll have to live with it nothing else for it stuck with it. Anyway thanks again your a good soul not enough of em on this planet.

Dave.

TJ · 19-03-2004, 09:46 PM

Well I hope things get better between you and your wife mate, good luck!

themule · 23-03-2004, 12:52 PM

Hey TJ, how are things, well they want me in and out of hospital shrinks,for the next while,and the mrs has all but gone getting herself a new pad, but there you are if things aint sugar then they are shite,but thats life. They are actually blaming the break up due to my obsessive behavioural patterns,and of course the link with a/s, its boom or bust with the bodybuilding thing but routine i need and its all ive got, anyhow i boring 1 and all, catch you later mate.

Dave.

16-03-2004, 09:44 PM	#1 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	FORMULA Hi all I stumbled on this formula while gathering research for a project i'm working on. Its to calculate how much maximum weight for different amounts of reps. I've seen how to calculate a 5 rep max using your 1 rep max. I believe it was to multiply your 1 rep max by 87% and that would give you a 5 rep max. Ive seen a few other people asking how to calculate an 8 rep max as well. I was wondering the same thing for reps higher than 5. Here is what i found. I hope it helps and doesnt confuse. REPS COEFFICIENT: 1-1.00. 2-.943. 3-.906. 4-.881. 5-.856. 6-.831. 7-.807. 8-.786. 9-.765. 10-.744. 11-.723. 12-.703. 13-.688. 14-.675. 15-.662. 16-.650. 17-.638. 18-.627. 19-.616. 20-.606. EXAMPLES: A ROUTINE FOR SQUATS CALLS FOR YOU TO DO 3SETS OF 8 REPS. YOU WANT TO KNOW WHAT A GOOD HARD SET OF REPS WOULD BE AND YOU ALREADY KNOW, CONTINUED,

16-03-2004, 09:52 PM	#2 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	FORMULA CONTD YOUR CURRENT 1 REP MAX E.G.ON THE SQUAT IS 385LBS: 385 X .786=303. YOU SHOULD BE ABLE TO DO AN 8 REP SET AT 303+/-LBS OR SO. A ROUTINE FOR BENCH PRESS CALLS FOR YOU TO DO 1 SET OF 12 REPS. YOU KNOW YOUR CURRENT 1 REP MAX E.G. ON THE BENCH IS 225LBS. 225 X .703=158. YOU SHOULD BE ABLE TO DO A 12 REP SET AT 158 +/-5LBS OR SO. SORRY I COULDNT FIT IT ALL IN I HOPE I HAVEN'T CONFUSED EVERYONE. Dave.

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

16-03-2004, 10:49 PM	#3 (permalink)
TJ Making Progress Join Date: Mar 2004 Location: The Gym Posts: 269 Rep Power:	Hi Dave, I have a book that tells you in a table how much weight you would need in order to lift X amount of weight etc. It means you can decide on any figure to find out your maximum rep/number. If you could only do 6 reps with a certain weight or anything upto 15 reps you could look along the table to find out what weight you would be able to lift to do a 1 rep max etc right upto 15 reps. Its getting the table format though and so forth....

16-03-2004, 11:29 PM	#4 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	Hey TJ how are you, thats excellent about the book, brain fodder, thanks for the reply, iv'e got into this habit now that anything i think is useful i come across i write it down or put it on the board. By the way your articles are very concise and clear but i have a question,about obsession and fanatacism especially where weightlifting/bodybuilding is involved, i have mild autism which means this sport is tailor made for me with routine and all and it helps keep stress away, i thought about an article involving the two and posting it,as not everyone can speak up about disabilities they have, especially this one. What are youre thoughts. Dave.

17-03-2004, 08:22 AM	#5 (permalink)
TJ Making Progress Join Date: Mar 2004 Location: The Gym Posts: 269 Rep Power:	Hi Dave, Im fine. I will look into it and see what I can come up with. Its not something I know much about, but I'll try my best to come up with an article. If I can put one together I will post it under "Training Articles", but cant promise, as I dont want to do a poor article, so depending on what I can put together I'll do my best.

17-03-2004, 09:28 AM	#6 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	Hi TJ, how are you, I was up till 2.45am,working on it this morning,and i am training today, so i will get a nap at some point, yes i know it's difficult to dig up anything on my condition and training, condition is called aspergers syndrome, i'll keep chipping away, but that's great that youll have a look too,nice to know that some people dont always think of them selves a great quality. Anyway i'll catch up with you later. kind regards dave.

19-03-2004, 08:56 PM	#7 (permalink)
TJ Making Progress Join Date: Mar 2004 Location: The Gym Posts: 269 Rep Power:	........ :cry: Sorry Dave...Cant really find anything that I could use in an article about bodybuilding and AS, but I did find a few snipets that explain the condtion a bit better for those who are interested in knowing more about AS. Individuals with AS can exhibit a variety of characteristics and the disorder can range from mild to severe. Persons with AS show marked deficiencies in social skills, have difficulties with transitions or changes and prefer sameness. They often have obsessive routines and may be preoccupied with a particular subject of interest. By definition, those with AS have a normal IQ and many individuals (although not all), exhibit exceptional skill or talent in a specific area. Im really sorry. ops: I wish you well with your training and any problems just ask, Im always around to help out. How does it effect you? Is it really bad or mild? How do you deal with it?

19-03-2004, 09:40 PM	#8 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	Its pretty shit TJ, as my wife and i are splitting up over it, ive got to have my routine if it goes out then i just seem to blow up for nothing i swear at the doctor something terrible, and you mentioned sameness well its more like repetitive cognative function or in my case malfunction, but i do have good bits, am good artist, like numbers, and seem to have a photographic memory for some reason thats the scary bit. But i will get through it, the one bad thing is that i struggle to tie my laces, so as you can imagine it can be sometimes embarrasing. I'll have to live with it nothing else for it stuck with it. Anyway thanks again your a good soul not enough of em on this planet. Dave.

19-03-2004, 09:46 PM	#9 (permalink)
TJ Making Progress Join Date: Mar 2004 Location: The Gym Posts: 269 Rep Power:	Well I hope things get better between you and your wife mate, good luck!

23-03-2004, 12:52 PM	#10 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	Hey TJ, how are things, well they want me in and out of hospital shrinks,for the next while,and the mrs has all but gone getting herself a new pad, but there you are if things aint sugar then they are shite,but thats life. They are actually blaming the break up due to my obsessive behavioural patterns,and of course the link with a/s, its boom or bust with the bodybuilding thing but routine i need and its all ive got, anyhow i boring 1 and all, catch you later mate. Dave.