Monday, May 23, 2005
Figuring Out Loading
Next week I'll only be lifting on Wednesday and Friday. I'll be figuring how much weight to load based on figuring out my maxs. What I'll do is calculate a 1 Repetition Maximum (1RM) and then I'll calculate 75% of that to use as my starting weights. I'll go through most of my exercises and see what happens.
Usually people are told to use their 10 rep max, but I found a more flexible chart:
Reps - Multiplier for 1RM Calculation
6 - 1.21
7 - 1.24
8 - 1.27
9 - 1.30
10 - 1.33
11 - 1.36
12 - 1.39
70-85% of 1RM is what I've read is good for "hypertrophy" (building muscle), 85-100% for strength. I'll test again at the end of summer!
Have a great day, gotta go work for a living!