The following is a formula to determine your 1 rep max without having to Max-out and risk needless injuries. It is beneficial when designing your training program using percentage of Max.

This works for all muscle groups except calves. Warm up then. Next a put moderately heavy weight on bar and do as many reps as you can use good form.

1.Example: Flat Bench 225 X 8 (8 reps was to failure)

2.Next take the number 8 and multiply it by 0.033 = 0.264 number represents your percentage drop co-efficient.

3.Next take the number 1 & subtract co-efficient drop 0.264.

4.Example: 1- 0.264 = 0.736. This is co-efficient conversion factor.

5.Now take the Lbs/weight ( 225 ) you handle for 8 reps and divide by conversion factor

6.Example: 225lbs divided by 0.736 = 305.7 lbs this is your max on this lift.
305 lbs Flat Bench Max so if you wish to maintain this max but, wish to change or reps scheme or volume say from 10 reps to 5 reps you do so using this formula.

I have used method many times with many trainees and it is accurate + or – 2% always.
I found this to be very helpful design training program based on Max %’s
It works use any amount of weight and any rep sheme under 15 reps.

You guys know your poundage’s. Plug the numbers and see if it’s right!

Simply take # of reps X 0.033, Subtract this# form1, then divde by your you weight lifted at any reps. = 1 Rep Max

Or you can simply enter the weight and the reps in this simple online calculator... http://www.strengthdisk.com/OneRMCa...05&KEY=&ATCLID=