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Getbig Bodybuilding Boards => Training Q&A => Topic started by: gcb on January 30, 2006, 06:34:21 PM

Title: One Rep Max Chart
Post by: gcb on January 30, 2006, 06:34:21 PM

I thought some of you might find this useful. It's a one rep max estimation chart for various exercises:

Repetitions     Squat     Benchpress    Deadlift
1                     1            1                    1
2                     1.0475   1.035             1.065
3                     1.13       1.08               1.13
4                     1.1575   1.115             1.147
5                     1.2         1.15               1.164
6                     1.242     1.18               1.181
7                     1.284     1.22               1.198
8                     1.326     1.255             1.232
9                     1.368     1.29               1.232
10                   1.41       1.325             1.24

There is also a more generic version here:

Repetitions     Coefficient
1                     1
2                     1.07
3                     1.12
4                     1.15
5                     1.18
6                     1.21
7                     1.24
8                     1.27
9                     1.30
10                   1.33

How do you use these. Simple take an exercise, say the military press. Maybe you can do 5 reps at 200 pounds - you want to know what your one rep max is:

200 x 1.18 = 236

So your one rep max would be 236 pounds. Remember these charts just give you a guestimate and
your actual max may vary by +-5%.

These charts can be useful if you are using a powerlifting cycle to gain strength and you need to know what your one rep max is, or maybe you're just curious to see what your one rep max would be.

Hopefully one of the mods will put this up as a sticky.

Title: Re: One Rep Max Chart
Post by: (nothing) on February 09, 2006, 04:28:57 AM

cool chart man, where did you get tht off of?

Title: Re: One Rep Max Chart
Post by: FREAKgeek on February 09, 2006, 04:05:58 PM

People differ in fast to slow twitch fiber ratios

Title: Re: One Rep Max Chart
Post by: Jr. Yates on February 09, 2006, 05:19:45 PM

Quote from: FREAKgeek on February 09, 2006, 04:05:58 PM

People differ in fast to slow twitch fiber ratios

yeah i agree...the chart gives you an idea though.

Title: Re: One Rep Max Chart
Post by: gcb on February 12, 2006, 02:41:23 AM

Yeah, I got the charts of bodybuilding.com. There are various other sites that
will give you similar charts. You have to remember though that unless you
train like a powerlifter the charts are not as accurate, but it gives people a
general idea.

Title: Re: One Rep Max Chart
Post by: gcb on February 12, 2006, 03:15:40 AM

Here is one of the links to the original articles on bodybuilding.com:

http://www.bodybuilding.com/fun/dennis6.htm (http://www.bodybuilding.com/fun/dennis6.htm)

I am still looking for the other one.

Title: Re: One Rep Max Chart
Post by: gcb on February 12, 2006, 03:18:32 AM

Here is a link to a calculator that will give you a one rep max:

http://www.bodybuilding.com/fun/1rm.htm (http://www.bodybuilding.com/fun/1rm.htm)

Title: Re: One Rep Max Chart
Post by: gcb on February 13, 2006, 12:01:06 AM

Here was that other article I was looking at:

http://www.bodybuilding.com/fun/weis11.htm (http://www.bodybuilding.com/fun/weis11.htm)

Title: Re: One Rep Max Chart
Post by: Cavalier22 on February 13, 2006, 06:18:43 PM

taht was pretty damn accurate actually for me.  today i benched 245 for 6 and that comes out to close to 290. most i have done on one rep max (which i rarely ever do) was 270 and that was 3 months ago and 6 puonds lighter ago

Title: Re: One Rep Max Chart
Post by: gcb on February 28, 2006, 06:30:51 PM

Still hoping one of the mods will put this up as a sticky.