calculating your starting weight + REP MAX CALCULATOR LINK

11 May


Q) I don’t understand how much weight I should be using on my lifts at the gym.

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 

*click here to see the Strength-Speed workouts


  • 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 5 reps on each of these lifts. Make sure you write it down 

STEP 2:  Use the calculator above or…………….Take your 1 RM (rep max) number and multiple it by the percentage you want to work with. Take that number and round it to the closest realistic weight…

  • 1 RM Back Squat= 225 lb
  • 60%        225 x .60 = 135  
  • 70%        225 x .70= 160


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