What is 1RM....???
The term 1RM mentions one rep maximum in weight training.The maximum amount of weight that a person can lift in one single repetition is known as 1RM.
The video description for 1RM test
Calculating Your One Rep Max
A one rep max is the true weight you can lift on any given exercise for that muscle group.
There are two ways to figure out your one rep max.
1RM = (Weight lifted X 0.0333 X Reps)+ Weight lifted
List of 1RM exercise for specific bodypart
Chest - Bench press
Legs - Squats
Shoulders - Military press
Lower back - Deadlifts
Biceps - Barbell curls
Triceps - Close grip bench press
Perform the following sets:
Warm up with 2-3 sets of 10-15 reps
Warm up heavier with 1 set of 6-8 reps, using a weight you can lift 10-12 times
1 working set of less than 10 reps to failure.
BY MAULAANA AKBAR
The term 1RM mentions one rep maximum in weight training.The maximum amount of weight that a person can lift in one single repetition is known as 1RM.
The video description for 1RM test
Calculating Your One Rep Max
A one rep max is the true weight you can lift on any given exercise for that muscle group.
There are two ways to figure out your one rep max.
- Load up the bar with as much weight as you think you can do. This is not safe and is a good way to injure yourself.
- Use a one rep max formula
1RM = (Weight lifted X 0.0333 X Reps)+ Weight lifted
List of 1RM exercise for specific bodypart
Chest - Bench press
Legs - Squats
Shoulders - Military press
Lower back - Deadlifts
Biceps - Barbell curls
Triceps - Close grip bench press
Perform the following sets:
Warm up with 2-3 sets of 10-15 reps
Warm up heavier with 1 set of 6-8 reps, using a weight you can lift 10-12 times
1 working set of less than 10 reps to failure.
BY MAULAANA AKBAR
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