Bodybuilding Hall Of Fame
A Guide To Calculating Your 1RM
Right now there are various ways to calculate your 1RM. A quite simple methodology is the so-called Epley Formula. Boyd Epley is a hall of fame power and fitness guru and is well-known for his accomplishments in the sport industry with the Nebraska Football team.
His solution is a very simple mathematical approach that contains weights and repetitions:
1RM = ((0.033 x Repetition) x Weight) + Weight
Case study:
An enthusiastic Athlete can bench press 270lbs for 10 repetitions. Now he wants to look at the 1RM bench press… Based to the Epley Equation the athlete’s 1RM is 360lbs in the bench press, because:
1RM = (0.033 x 10) x 270) + 270 = 360 pounds
That’s just how you can calculate your 1RM according to the equation by Boyd Epley.
A new approach:
Now we want to completely focus on a rather new method that will give you an approximate estimate of not only your 1RM, but your 2RM, 3RM, 4RM, etc. It consists of three basic steps.
Step1: Information for two all out sets
All we need is the data from two all out sets in the preferred Exercise (i.e. Bench press). What does “all out set” mean? It means that you bring the set to a point, where you are unable to complete another rep while not help. You should aim for one all out set with 6-8 repetitions and one all out set with 3-5 repetitions.
As an example:
All Out Set #1: 225 lbs x 8 repetitions
All Out Set #2: 270 lbs x 4 repetitions
Step2: Calculate Variations in Repetitions and Weight
In the next step you need to estimate the variation between the repetitions and the weight of the two all out sets. Easy Subtraction is all we need.
From the illustration above, we derive:
Difference between the repetitions: 8-4 = 4 repetitions
Difference between the weight: 270lbs – 225lbs = 45lbs
Step3: Determine the Weight per Rep
To do so you need to divide the weight-difference by the repetition-difference.
From the example above, we derive:
Weight per Repetition = 45/4 = 11.25 lbs/repetition
This means, that every extra repetition weighs 11.25lbs. If we want to do one more repetition, we have to take away 11.25lbs from the weight. If we want to decrease the repetitions, we have to add 11.25lbs.
Step 4: Estimate all your RMs:
We know the athlete can do 225 lbs for 8 and 270 lbs for 4 repetitions. And we know the weight per repetition is 11.25lbs. Now we can derive:
(225 – 211.25) = 202.5 lbs, 10 repetitions
(225 – 11.25) = 213.75 lbs, 9 repetitions
225 lbs, 8 repetition
(225 + 11.25) = 236.25 lbs, 7 repetitions
(225 + 211.25) = 247.5 lbs, 6 repetitions
(225 + 311.25) = 258.75 lbs, 5 repetitions
(225 + 4 11.25) = 270 lbs, 4 repetitions
(225 + 511.25) = 281.25 lbs,3 repetitions
(225 + 611.25) = 292.5 lbs, 2 repetitions
(225 + 711.25) = 303.75 lbs, 1 repetition
The rough estimate of the 1RM would be 303.75 lbs. If the hypothetical athlete wants to do a demanding set of 6 repetitions he should use 247.5 lbs. If he wants to do a tough set of 10 repetitions he should use 202.5 lbs.
That’s the brand new method I wanted to present to you. From personal expertise I can say, that the new method is superior to Epley’s Equation. Try it yourself.
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About the Author
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Hall of Fame Pro Bodybuilder – Ed Corney posing