REP MAX CALCULATOR + How much weight should I be using on my lifts (article) (Q & A)

6 Sep

Click HERE for an easy to use rep-max calculator

Q) I don’t understand how much weight I should be using on my lifts at the gym. I see in the WOD workouts you post, you use certain percentages… what is that all about?

A) First of all you need to figure out which lifts you want to focus on. For example if we are taking the 4 week strength-speed phase listed on this website, we would use

  • Back Squat
  • Push Press
  • Deadlift
  • Bench Press

It does not make much sense to just go into the gym and try to lift the heaviest weight possible all the time. You will plateau very quickly, by using a calculated approach you can continue your strength gains with limited wear and tear on the body.

STEP 1:  Go to the gym and figure out the heaviest weight you can safely do for 1 rep on each of these lifts. Make sure you write it down

Note: many experts often recommend calculating your numbers based on 90% of your 1 RM (rep max)

Step 2:  Take your 1 RM (rep max) number and multiple it by the percentage. Take that number and round it to the closest realistic weight

EXAMPLE:

1 RM Back Squat= 225 lb

60%        225 x .60 = 135  

70%        225 x .70= 160


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6 Responses to “REP MAX CALCULATOR + How much weight should I be using on my lifts (article) (Q & A)”

Trackbacks/Pingbacks

  1. WOD STRENGTH-SPEED: Monday September 12th 2011 « - September 12, 2011

    […]  Don’t understand the percentages for the weights? Click HERE […]

  2. HOW DO I GET REALLY STRONG? (question & answer) « - September 20, 2011

    […] confused by the percentages? Click HERE to see my article on how to make this […]

  3. 90 DAY CHALLENGE: THE SQUAT FAMILY (PROGRAM FOR STRENGTH-WK 1,DAY 5) « - September 23, 2011

    […] many of you are going to say “what the hell are those percentages about”… Click HERE to see the article explaining how to calculate these numbers (trust me it’s not […]

  4. 90 DAY CHALLENGE: GREAT UNCLE DEADLIFT (PROGRAM FOR STRENGTH-WK 2,DAY 4) « - September 30, 2011

    […] many of you are going to say “what the hell are those percentages about”… Click HERE to see the article explaining how to calculate these numbers (trust me it’s not […]

  5. 90 DAY CHALLENGE: THE SQUAT FAMILY (PROGRAM FOR STRENGTH-WK 1,DAY 5) « - February 27, 2012

    […] many of you are going to say “what the hell are those percentages about”… Click HERE to see the article explaining how to calculate these […]

  6. 90 DAY CHALLENGE: GREAT UNCLE DEADLIFT (PROGRAM FOR STRENGTH-WK 2,DAY 4) « - May 30, 2012

    […] HERE to see the article explaining how to calculate these numbers (trust me it’s not […]

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