One Rep Max Chart 4282i
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One Rep Max Chart: How Much You Can Lift? — www.builtle...
https://www.readability.com/articles/dhm2llx5?legacy_bookmar...
builtlean.com
One Rep Max Chart: How Much You Can Lift? by MARC PERRY, CSCS, T | AUG. 17, 2011
I have below a One Rep Max Chart along with information so you can learn what a 1 rep max chart is, why it’s useful, and how to read the chart.
What is a One Rep Max Chart? A 1 Rep Max Chart gives you a rough estimate of the number of reps and the amount of weight that corresponds to the maximum amount of weight that you can lift. The chart works by assuming that the number of reps you can lift a certain weight can be predicted using mathematical relationships.
Why Is A One Rep Max Chart Useful? One of the most frequent frustrations guys express to me is having no idea how much weight they can lift for a given number of repetitions. So for example, if you can bench 175lb for 10 reps, then what should you try to bench if you
1 of 5
6/14/13 11:21 AM
One Rep Max Chart: How Much You Can Lift? — www.builtle...
https://www.readability.com/articles/dhm2llx5?legacy_bookmar...
are shooting for 6 reps? Using a 1 Rep Max Chart is an effective way to make the process of calculating the amount of weight you should be using for a given number of reps more methodical. In addition, if you are curious how much weight you can lift for only one rep (your max lift), instead of putting yourself at risk for serious injury, you can shoot for 6 reps then use a 1 rep chart to estimate your 1 rep max. No need to put yourself in the hospital attempting to lift weight that’s too heavy. This 1 rep max chart is not perfect because (1) some exercises may correspond better to the chart then others and (2) your strength and endurance levels can effect the number of reps you complete for a given amount of weight that may be above, or below the amount predicted. Overall, the 1RM chart is a great guideline to help you increase your weights over time to properly progress your workouts. In fact, when I was a college athlete, all of our strength training programs were based on our 1RM for a given lift, which we figured out by completing 6 reps with all of the basic lifts (squat, bench etc.). Most advanced strength programs for athletes are based on 1RM and build in progressions so that the workout program forces strength increases over time. Reps for a given workout can vary dramatically from 15 reps to as low as 2, or 3 reps, but this is the extreme.
How To Read The One Rep Max Chart The left hand column has the 1 rep max wheras the numbers in the right hand columns represent how much weight can be lifted for the specified number of reps (reps are listed in the top row). For example, find the 135lb max on the left, the scroll across the colums. If you can lift 99lb for 12 reps, that corresponds to roughly a 135lb max. A lift of 119lb for 4 reps also corresponds to a 135lb max. The chart below uses the Brzycki Formula after its creator, Matt Brzycki, but is still very close to the old school strength chart based on percentages.* For more 1 rep max formulas, check out this page: 1 rep max formulas
2 of 5
6/14/13 11:21 AM
One Rep Max Chart: How Much You Can Lift? — www.builtle...
3 of 5
https://www.readability.com/articles/dhm2llx5?legacy_bookmar...
max/reps 12
11
10
9
8
7
6
5
4
3
2
50
36
37
38
38
39
41
42
43
44
45
47
55
39
40
41
42
43
45
46
47
49
50
52
60
43
44
45
46
47
49
50
51
53
55
56
65
46
48
49
50
51
53
54
56
57
59
61
70
50
51
53
54
55
57
58
60
62
64
66
75
54
55
56
58
59
61
63
64
66
68
70
80
57
59
60
62
63
65
67
69
71
73
75
85
61
62
64
65
67
69
71
73
75
77
80
90
64
66
68
69
71
73
75
77
79
82
84
95
68
70
71
73
75
77
79
81
84
86
89
100
71
73
75
77
79
81
83
86
88
91
94
105
75
77
79
81
83
85
88
90
93
95
98
110
79
80
83
85
87
89
92
94
97
100
103
115
82
84
86
88
91
93
96
99
101
105
108
120
86
88
90
92
95
97
100
103
106
109
113
125
89
91
94
96
99
101
104
107
110
114
117
130
93
95
98
100
103
105
108
111
115
118
122
135
96
99
101
104
107
109
113
116
119
123
127
140
100
102
105
108
111
114
117
120
124
127
131
145
104
106
109
112
114
118
121
124
128
132
136
150
107
110
113
115
118
122
125
129
132
136
141
155
111
113
116
119
122
126
129
133
137
141
145
160
114
117
120
123
126
130
133
137
141
145
150
165
118
121
124
127
130
134
138
141
146
150
155
170
121
124
128
131
134
138
142
146
150
155
159
175
125
128
131
135
138
142
146
150
154
159
164
180
129
132
135
138
142
146
150
154
159
164
169
185
132
135
139
142
146
150
154
159
163
168
173
190
136
139
143
146
150
154
158
163
168
173
178
195
139
143
146
150
154
158
163
167
172
177
183
200
143
146
150
154
158
162
167
171
176
182
188
205
146
150
154
158
162
166
171
176
181
186
192
210
150
154
158
162
166
170
175
180
185
191
197
215
154
157
161
165
170
174
179
184
190
195
202
220
157
161
165
169
174
178
183
189
194
200
206
6/14/13 11:21 AM
One Rep Max Chart: How Much You Can Lift? — www.builtle...
4 of 5
https://www.readability.com/articles/dhm2llx5?legacy_bookmar...
225
161
165
169
173
178
182
188
193
199
205
211
230
164
168
173
177
182
186
192
197
203
209
216
235
168
172
176
181
186
191
196
201
207
214
220
240
171
176
180
185
189
195
200
206
212
218
225
245
175
179
184
188
193
199
204
210
216
223
230
250
179
183
188
192
197
203
208
214
221
227
234
255
182
187
191
196
201
207
213
219
225
232
239
260
186
190
195
200
205
211
217
223
229
236
244
265
189
194
199
204
209
215
221
227
234
241
248
270
193
198
203
208
213
219
225
231
238
245
253
275
196
201
206
212
217
223
229
236
243
250
258
280
200
205
210
215
221
227
233
240
247
255
263
285
204
209
214
219
225
231
238
244
251
259
267
290
207
212
218
223
229
235
242
249
256
264
272
295
211
216
221
227
233
239
246
253
260
268
277
300
214
220
225
231
237
243
250
257
265
273
281
305
218
223
229
235
241
247
254
261
269
277
286
310
221
227
233
238
245
251
258
266
274
282
291
315
225
230
236
242
249
255
263
270
278
286
295
320
229
234
240
246
253
259
267
274
282
291
300
325
232
238
244
250
257
264
271
279
287
295
305
330
236
241
248
254
261
268
275
283
291
300
309
335
239
245
251
258
264
272
279
287
296
305
314
340
243
249
255
262
268
276
283
291
300
309
319
345
246
252
259
265
272
280
288
296
304
314
323
350
250
256
263
269
276
284
292
300
309
318
328
355
254
260
266
273
280
288
296
304
313
323
333
360
257
263
270
277
284
292
300
309
318
327
338
365
261
267
274
281
288
296
304
313
322
332
342
370
264
271
278
285
292
300
308
317
326
336
347
375
268
274
281
288
296
304
313
321
331
341
352
380
271
278
285
292
300
308
317
326
335
345
356
385
275
282
289
296
304
312
321
330
340
350
361
390
279
285
293
300
308
316
325
334
344
355
366
395
282
289
296
304
312
320
329
339
349
359
370
400
286
293
300
308
316
324
333
343
353
364
375
6/14/13 11:21 AM
One Rep Max Chart: How Much You Can Lift? — www.builtle...
https://www.readability.com/articles/dhm2llx5?legacy_bookmar...
* The old school 1RM max chart is based on a linear relationship such that 10 reps corresponds to 75% of your max. Every 1 rep change corresponds to +/- 2.5% change in the amount of weight that can be lifted. For example, 10 reps of 135lb (75% of max lift) corresponds to a 180lb max and 6 reps of 135lb (85% of max lift) is a 158lb max.
I encourage you to try this chart out and see how it corresponds to your actual lifts. Let me know how it goes by leaving a comment. VN:F [1.9.17_1161] Rating: 5.0/5 (2 votes cast) One Rep Max Chart: How Much You Can Lift?, 5.0 out of 5 based on 2 ratings
Original URL: http://www.builtlean.com/2011/08/17/one-rep-max-chart-how-much-you-can-lift/
5 of 5
6/14/13 11:21 AM
https://www.readability.com/articles/dhm2llx5?legacy_bookmar...
builtlean.com
One Rep Max Chart: How Much You Can Lift? by MARC PERRY, CSCS, T | AUG. 17, 2011
I have below a One Rep Max Chart along with information so you can learn what a 1 rep max chart is, why it’s useful, and how to read the chart.
What is a One Rep Max Chart? A 1 Rep Max Chart gives you a rough estimate of the number of reps and the amount of weight that corresponds to the maximum amount of weight that you can lift. The chart works by assuming that the number of reps you can lift a certain weight can be predicted using mathematical relationships.
Why Is A One Rep Max Chart Useful? One of the most frequent frustrations guys express to me is having no idea how much weight they can lift for a given number of repetitions. So for example, if you can bench 175lb for 10 reps, then what should you try to bench if you
1 of 5
6/14/13 11:21 AM
One Rep Max Chart: How Much You Can Lift? — www.builtle...
https://www.readability.com/articles/dhm2llx5?legacy_bookmar...
are shooting for 6 reps? Using a 1 Rep Max Chart is an effective way to make the process of calculating the amount of weight you should be using for a given number of reps more methodical. In addition, if you are curious how much weight you can lift for only one rep (your max lift), instead of putting yourself at risk for serious injury, you can shoot for 6 reps then use a 1 rep chart to estimate your 1 rep max. No need to put yourself in the hospital attempting to lift weight that’s too heavy. This 1 rep max chart is not perfect because (1) some exercises may correspond better to the chart then others and (2) your strength and endurance levels can effect the number of reps you complete for a given amount of weight that may be above, or below the amount predicted. Overall, the 1RM chart is a great guideline to help you increase your weights over time to properly progress your workouts. In fact, when I was a college athlete, all of our strength training programs were based on our 1RM for a given lift, which we figured out by completing 6 reps with all of the basic lifts (squat, bench etc.). Most advanced strength programs for athletes are based on 1RM and build in progressions so that the workout program forces strength increases over time. Reps for a given workout can vary dramatically from 15 reps to as low as 2, or 3 reps, but this is the extreme.
How To Read The One Rep Max Chart The left hand column has the 1 rep max wheras the numbers in the right hand columns represent how much weight can be lifted for the specified number of reps (reps are listed in the top row). For example, find the 135lb max on the left, the scroll across the colums. If you can lift 99lb for 12 reps, that corresponds to roughly a 135lb max. A lift of 119lb for 4 reps also corresponds to a 135lb max. The chart below uses the Brzycki Formula after its creator, Matt Brzycki, but is still very close to the old school strength chart based on percentages.* For more 1 rep max formulas, check out this page: 1 rep max formulas
2 of 5
6/14/13 11:21 AM
One Rep Max Chart: How Much You Can Lift? — www.builtle...
3 of 5
https://www.readability.com/articles/dhm2llx5?legacy_bookmar...
max/reps 12
11
10
9
8
7
6
5
4
3
2
50
36
37
38
38
39
41
42
43
44
45
47
55
39
40
41
42
43
45
46
47
49
50
52
60
43
44
45
46
47
49
50
51
53
55
56
65
46
48
49
50
51
53
54
56
57
59
61
70
50
51
53
54
55
57
58
60
62
64
66
75
54
55
56
58
59
61
63
64
66
68
70
80
57
59
60
62
63
65
67
69
71
73
75
85
61
62
64
65
67
69
71
73
75
77
80
90
64
66
68
69
71
73
75
77
79
82
84
95
68
70
71
73
75
77
79
81
84
86
89
100
71
73
75
77
79
81
83
86
88
91
94
105
75
77
79
81
83
85
88
90
93
95
98
110
79
80
83
85
87
89
92
94
97
100
103
115
82
84
86
88
91
93
96
99
101
105
108
120
86
88
90
92
95
97
100
103
106
109
113
125
89
91
94
96
99
101
104
107
110
114
117
130
93
95
98
100
103
105
108
111
115
118
122
135
96
99
101
104
107
109
113
116
119
123
127
140
100
102
105
108
111
114
117
120
124
127
131
145
104
106
109
112
114
118
121
124
128
132
136
150
107
110
113
115
118
122
125
129
132
136
141
155
111
113
116
119
122
126
129
133
137
141
145
160
114
117
120
123
126
130
133
137
141
145
150
165
118
121
124
127
130
134
138
141
146
150
155
170
121
124
128
131
134
138
142
146
150
155
159
175
125
128
131
135
138
142
146
150
154
159
164
180
129
132
135
138
142
146
150
154
159
164
169
185
132
135
139
142
146
150
154
159
163
168
173
190
136
139
143
146
150
154
158
163
168
173
178
195
139
143
146
150
154
158
163
167
172
177
183
200
143
146
150
154
158
162
167
171
176
182
188
205
146
150
154
158
162
166
171
176
181
186
192
210
150
154
158
162
166
170
175
180
185
191
197
215
154
157
161
165
170
174
179
184
190
195
202
220
157
161
165
169
174
178
183
189
194
200
206
6/14/13 11:21 AM
One Rep Max Chart: How Much You Can Lift? — www.builtle...
4 of 5
https://www.readability.com/articles/dhm2llx5?legacy_bookmar...
225
161
165
169
173
178
182
188
193
199
205
211
230
164
168
173
177
182
186
192
197
203
209
216
235
168
172
176
181
186
191
196
201
207
214
220
240
171
176
180
185
189
195
200
206
212
218
225
245
175
179
184
188
193
199
204
210
216
223
230
250
179
183
188
192
197
203
208
214
221
227
234
255
182
187
191
196
201
207
213
219
225
232
239
260
186
190
195
200
205
211
217
223
229
236
244
265
189
194
199
204
209
215
221
227
234
241
248
270
193
198
203
208
213
219
225
231
238
245
253
275
196
201
206
212
217
223
229
236
243
250
258
280
200
205
210
215
221
227
233
240
247
255
263
285
204
209
214
219
225
231
238
244
251
259
267
290
207
212
218
223
229
235
242
249
256
264
272
295
211
216
221
227
233
239
246
253
260
268
277
300
214
220
225
231
237
243
250
257
265
273
281
305
218
223
229
235
241
247
254
261
269
277
286
310
221
227
233
238
245
251
258
266
274
282
291
315
225
230
236
242
249
255
263
270
278
286
295
320
229
234
240
246
253
259
267
274
282
291
300
325
232
238
244
250
257
264
271
279
287
295
305
330
236
241
248
254
261
268
275
283
291
300
309
335
239
245
251
258
264
272
279
287
296
305
314
340
243
249
255
262
268
276
283
291
300
309
319
345
246
252
259
265
272
280
288
296
304
314
323
350
250
256
263
269
276
284
292
300
309
318
328
355
254
260
266
273
280
288
296
304
313
323
333
360
257
263
270
277
284
292
300
309
318
327
338
365
261
267
274
281
288
296
304
313
322
332
342
370
264
271
278
285
292
300
308
317
326
336
347
375
268
274
281
288
296
304
313
321
331
341
352
380
271
278
285
292
300
308
317
326
335
345
356
385
275
282
289
296
304
312
321
330
340
350
361
390
279
285
293
300
308
316
325
334
344
355
366
395
282
289
296
304
312
320
329
339
349
359
370
400
286
293
300
308
316
324
333
343
353
364
375
6/14/13 11:21 AM
One Rep Max Chart: How Much You Can Lift? — www.builtle...
https://www.readability.com/articles/dhm2llx5?legacy_bookmar...
* The old school 1RM max chart is based on a linear relationship such that 10 reps corresponds to 75% of your max. Every 1 rep change corresponds to +/- 2.5% change in the amount of weight that can be lifted. For example, 10 reps of 135lb (75% of max lift) corresponds to a 180lb max and 6 reps of 135lb (85% of max lift) is a 158lb max.
I encourage you to try this chart out and see how it corresponds to your actual lifts. Let me know how it goes by leaving a comment. VN:F [1.9.17_1161] Rating: 5.0/5 (2 votes cast) One Rep Max Chart: How Much You Can Lift?, 5.0 out of 5 based on 2 ratings
Original URL: http://www.builtlean.com/2011/08/17/one-rep-max-chart-how-much-you-can-lift/
5 of 5
6/14/13 11:21 AM
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