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Topic: 1RM

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	Edwin Mulder Discussion
		The 1RM value for the FW group was directly applicable for determining training intensity since load, or intensity and number of reps are inversely related (Beachle, 1994); the heavier the load, the fewer the number of repetitions that can be preformed.
		The 1RM value for the FW group was directly applicable for determining training intensity since load, or intensity, and number of reps are inversely related (Beachle, 1994); for example, the heavier the load, the fewer the number of repetitions that can be preformed.
		Apparent from the 1RM data is that the iRED6 subjects did not show any increases in 1RM strength for the squat exercise, however, increases (in percent) in heel raise and deadlift 1RM strength were almost identical to the FW group.
	www.desc.med.vu.nl /Students/Mulder/Discussion.htm (9224 words)

	Edwin Mulder Methods
		In order to increase the reproducibility of the 1RM testing procedure, starting position and excursion distance throughout the full range of motion (ROM) for each exercise were measured and used as a target, by using a tape-measure and a linear encoder in-line with the squat bar.
		To increase to accuracy of the 1RM value, 4 separate 1RM sessions were conducted before the beginning of the training program, with at least a 7-day interval between sessions to allow a full recovery.
		The 1RM value was considered to be the "gold-standard" as measure of strength and its value was used to determine the intensity of the 16-week progressive training program.
	www.desc.med.vu.nl /Students/Mulder/Methods.htm (3144 words)

	[No title]
		A 1RM is the maximum weight (poundage) that you can lift 1 time (1 repetition).
		The calculator below will find the estimated 1RM based upon a formula that uses the repetitions and the weight lifted during the exercise.
		Often this process is safer and a quicker way to find your 1RM.
	www.rockwood.k12.mo.us /fitness/calculate_your_1rm.htm (73 words)

	[No title]
		However, while you would probably have the muscular strength to do the calculated 1RM max lift, you might need specific 1 rep max training to be able to accomplish it.
		Unless you actually need to know your 1RM (powerlifting), the best and safest method is to estimate it using a formula based on your 3-5RM.
		The 1RM is usually needed to calculate sets for use in a progressive program, in which case an estimate based on 5RM or 8RM, while possibly less accurate, is safer and easier to obtain.
	staff.washington.edu /griffin/onerepmax.txt (1374 words)

	ProTrainerOnline.com (Site not responding. Last check: 2007-10-29)
		I've read a lot about using a percentage of 1RM to determine your strength training load, and want to be able to be as accurate as possible.
		Even when you know a 1RM, you have to be careful with how you use it.
		While using a percentage of 1RM to calculate training load is a good tool, it doesn't work the same for all muscle groups.
	www.protraineronline.com /past/may15/qanda.cfm (1866 words)

	Sample Periodization Plan 1 (Site not responding. Last check: 2007-10-29)
		There are formulae for calculating 1RM based on the number of reps and weight you can do (like, if you can do 3 reps at x lbs., you can calculate that you can do 1 rep at approximately x + 10 lbs., or whatever).
		Here is a 1RM calculator which is pretty easy to use (ignore the bodyfat calculator on that site, which is pretty inaccurate).
		Projected 1RM, to be done on the final week, is thus 130 lbs.
	www.stumptuous.com /periodization1.html (1225 words)

	[No title] (Site not responding. Last check: 2007-10-29)
		Therefore, if 70% of 1RM was tested at 10 repetitions and not to fatigue it may actually be limiting the participant to an intensity that is equivalent to 60 — 65% of a 1RM.
		The 1RM was determined by increasing the weight the subjects lifted in increments of 20 lbs (8.8 kg) one repetition at a time until the subject could no longer lift the weight.
		Once the 1RM had been determined, 65% of the 1 RM was calculated and subjects were given five min of rest.
	www.asep.org /jeponline/issue/Doc/Aug2004/WilbornV2.doc (1786 words)

	Lifting too little
		Instead, they were lifting at intensities of 42 percent to 57 percent of their 1RM.
		The purpose of this study was to determine the intensity of self-selected weightlifting exercise in untrained men and women.
		Fitness experts say most people should aim for 60 percent to 75 percent of their 1RM in order to challenge their muscles so they are stimulated to grow.
	www.ergogenics.org /telicht.html (840 words)

	Human Kinetics
		Decide on the appropriate percentage of 1RM to be used and the number of reps and sets based on the type of strength sought.
		Knowing your 1RM for each exercise is crucial to the concept of Periodization, as each workout is planned using percentages of 1RM.
		Another test for 1RM is needed before the beginning of each new phase, to ensure that progress is acknowledged and new loads are based on the new gains made in strength.
	www.humankinetics.com /products/showexcerpt.cfm?excerpt_id=3315 (802 words)

	ProTrainerOnline.com (Site not responding. Last check: 2007-10-29)
		For their warm-up set, the men performed either 10 concentric reps at 50% of 1RM, 6 concentric reps at 75% of 1RM or 4 eccentric reps at 120% of 1RM.
		For safety reasons the 6 reps at 75% of 1RM would be a better choice for most exercisers.
		Ingestion through the mouth is ineffective for several reasons and this study should not be viewed as having carry-over potential for the regular capsule forms of a-diol.
	www.protraineronline.com /past/july21/researchsummaries.cfm (391 words)

	Hoe is de 1RM (1 repetitie maximaal) te berekenen? vind je op fitnessnet.nl
		Het principe is dat je een gewicht kiest bij een bepaalde oefening en daar het maximale uit haalt (dus zoveel mogelijk herhalingen, tot je niet meer kunt).
		Door middel van onderstaande tabellen kun je uitrekenen wat je 1RM is. Onder de conversietabel leggen we uit hoe je dit uit kunt rekenen en hoe hiermee verder kunt gaan in je training.
		Dus 75% van je 1 RM is 30 kilogram, maar je wilt 100% weten van je 1 RM.
	www.fitnessnet.nl /hoeisde1rm1repetitiemaximaalteberekenen/hoeisde1rm1repetitiemaximaalteberekenen.php3 (391 words)

	InsideGamer :: Bekijk onderwerp - Fitness club (Site not responding. Last check: 2007-10-29)
		1rm ligt er een behoorlijk end boven, dat is niet zonder risico's dus ik ben voorzichtig.
		1rm testen, hmmmzz dat is klote lijkt me, als je te veel pakt dan heb je minder fut voor de volgende poging, pak je te weinig dan blijf je aan de gang.
		stel dat wij allebei een 200kg 1rm hebben op een bep.
	www.insidegamer.nl /forum/viewtopic.php?p=554847#554847 (5592 words)

	VRS: Strength Training
		Strength training was found to significantly reduce the risk of lower extremity injury among runners and walkers (38% reduction for men; 63% reduction for women).
		High velocity weight training (70% 1rm at max speed) of knee extension was found in one study to result in greater gains of peak power when compared to low velocity training at the same force.
		Knee and hip extension exercises are the backbone of a cyclists strength-training routine.
	www.voltarace.com /vrs/strength.html (780 words)

	AST Sports Science - Paul Cribb's Q&A
		A 1RM (repetition maximum) test is a true assessment of the maximum amount of weight an athlete can lift successfully with correct technique in an exercise.
		Most assessments that predict a 1RM by using a higher repetition range are fairly accurate for beginners however, they do underestimate the true strength of an experienced lifter.
		Also, the equations used to calculate a bench press 1RM from a higher rep’ test tend to lose accuracy when predicting strength on other exercises such as the dead lift or squat.
	www.ast-ss.com /dev/qa_search/full_text.asp?ID=2635 (551 words)

	strength-training for mature athletes \| prediction equations
		However, this means that proper evaluation of 1RM (the amount of weight that can be lifted for one repetition) is becoming increasingly important when attempting to establish training loads.
		The researchers found that correlations between actual and predicted 1RM scores demonstrated a moderate to strong relationship for all exercises, with upper-extremity exercises producing the higher coefficients (0.77-0.90) as compared to the lower-extremity exercises (0.61-0.81).
		They felt that a 7-10 repetition measurement for predicting 1RM could easily be included in a training programme and could be used to quickly establish training loads.
	www.pponline.co.uk /encyc/0820.htm (413 words)

	Anton Luis C. Sevilla: Relative Volume (Site not responding. Last check: 2007-10-29)
		The second drawback is that RV requires you to know your 1RM for all your exercises if you are computing the RV of a workout that has already transpired.
		For example, 86% is meant for one set of five reps, but as there are no formulae to factor in multi-set fatigue, we'll have to live with the fact that 5x5 at 86% is an overestimate of RV.
		Divide it by the %1RM of the rep-scheme you intend to use.
	www.dolfzine.com /page644.htm (1805 words)

	Free 1 Rep Max Calculator for PalmOS by WORKOUTWARE.COM
		Open Fitness Network is a place to find fitness buddies who share your goals and to share workouts, diets, and other fitness information.
		If you enter the number of reps and amount of weight you can perform for any exercise, it will estimate what your one rep max will be.
		This 1RM calculator is also included in our fitness tracking software for PalmOS, Open Fitness - Mobile Edition, which allows you to track and chart weightlifting workouts and cardio workouts!
	www.workoutware.com /ormc_palm.shtml (131 words)

	Max Calculators - BodybuildingForYou - Bodybuilding Forums
		The average maximum percentage of their 1RM that people could use for a given number of reps allows a coefficient to be calculated that estimates 1RM.
		For instance, if, on average, people could perform 7 reps with 83.3% of their 1RM then for you to apply this data to yourself you would divide whatever weight you could use for 7 reps by 0.833.
		Aside from giving you an idea of your 1RM without you actually having to test for it - and possibly exposing yourself to the risk of injury - these coefficients can be used in several other ways.
	www.bodybuildingforyou.com /forums/showthread.php?t=26429 (1727 words)

	Steek-ringratelsleutelset (Site not responding. Last check: 2007-10-29)
		De Bahco 1RM (origineel patent 6282992) - conform DIN 3113/ ISO 3318 - is gesmeed, vernikkeld, verchroomd en hoogglans gepolijst.
		Het 12-kant Dynamic-Drive-profiel ringgedeelte is 15° afgebogen voor een uitstekende toegankelijkheid tot beperkte ruimten en nog meer gebruiksgemak.
		De 1RM steek-ringratelsleutels zijn verkrijgbaar in 14 maten (metrisch) van 8 tot en met 24 mm en in vijf praktische sets waaronder een moduleset voor gereedschapswagens.
	www.bahco.com /robotindex/staticpages/lngStructureID15946lngMenuID16239lngID16280.htm (182 words)

	How to: How to assess your One Repetition Maximum (1RM) for strength training (Site not responding. Last check: 2007-10-29)
		When seeking to develop strength, power or explosiveness for your event having knowledge of your 1RM is essential in order to develop the appropriate component in a structured manner i.e.
		Furthermore, the ability to assess your 1RM for a given exercise, without actually having to lift that weight, has clear advantages in terms of safe practice, minimising the chance for injury and allowing those whose specific lifting technique may not yet support maximal repetitions to gain benefits.
		Re-assess your 1RM from time-to-time as this value will change and determines the resistances used in the various workouts.
	www.brianmac.demon.co.uk /articles/scni23a8.htm (679 words)

	Gavrelle,great war, 1914-18 ww1, RND,Royal Naval Division, Royal Marines, Battle of Arras
		At 7:15 the first news of 1RM was received at headquarters and that was that a wounded marine of the 4th wave said that the wire was very strong but the others had gone on.
		The attack of 1RM is hard to assess, but the result was it was it was a complete failure with heavy losses, at the time what happened was hard to assess because there were no survivors from those who penetrated the wire.
		The furthest 1RM men got to I feel is the southern portion of the second objective, but it's doubtful whether they took that position and held it as their numbers would have been small.
	ourworld.compuserve.com /homepages/kylet1/gavls.htm (8156 words)

	MUSKELUTMATTNING (Site not responding. Last check: 2007-10-29)
		Övre kurvan visar kvarvarande styrka i % av 1rm (1 repetition maxbelastning).
		Enligt vissa teorier skall man inte träna på lättare vikter än 65% av sitt 1rm, vilket i detta fall deffenetivt inträffar efter 10 set.
		På detta sätt tränar man aldrig på tyngre vikter än 75% av sitt 1rm.
	web.telia.com /~u30010580/utmattning.html (244 words)

	Martial Arts Planet - 1-5 reps at 85-100% of 1RM
		Sorry to ask such a low grade question, but I am new to MA and have been reading articles on fitness.
		'1-5 reps at 85-100% of 1RM' kind of phrasing has appeared in several articles and I have tried Google but to my dismay.
		85-100% of 1RM = a weight that is betwen 85 and 100% of the weight that you can lift just once.
	www.martialartsplanet.com /forums/showthread.php?t=15009 (130 words)

	Cycling Articles and News from SpokePost.com
		After you have tested your 1RM it is necessary to determine the loads for each exercise.
		Once you are able to handle 70% 1RM comfortably it is time to move to the next phase.
		As the weeks continue and the load jumps to the 60-70% 1RM range you should drop the repetitions to 12-15 for the multi-joint exercises and 10-12 for the single joint exercises.
	spokepost.com /news?articleID=18 (1540 words)

	FreeTrainers Forums - No Deadlifts? Online trainer question
		After I've input the results from a workout the progress chart lists the different workouts for which you've made entries and figures what your 1rm would be for each of the exercises.
		Rather than trying to keep a log myself, I just use the FT 1rm so I can calculate what I should be shooting for.
		IF last week calculation says my leg press 1rm was 800#, I want to see how may I can do next time, so I'll shoot for as many as possible at 720 or so.
	www.freetrainers.com /FT/jsp/Message.jsp?f_ix=14&t_ix=306 (360 words)

	Iron Addicts Forums - Making the Max Effort Easy
		There are a ton of questions on how to work up to a 1RM on max effort day.
		This is because there are a ton of different angles of incline presses and there are too many discrepancies on how to set up a reverse band press.
		These percentages are great for the beginner to this program as well as coaches and trainers that would like a more concrete way (and something they can put on paper) for their athletes.
	www.ironaddicts.com /forums/showthread.php?t=3872 (1011 words)

	Muscle Media
		For the time being, pay attention only to the column on the far left marked "1RM." Find the number in that far left column that corresponds to the 1RM you’ve already determined by completing Step 1.
		Find the number 280 in that 1RM column, and look at the first three numbers to the immediate right of your 1RM.
		To summarize, your 1RM of 280 lbs indicates that in Bench-Press Workout #1, you’ll be using 220 lbs, 235 lbs, and 245 lbs in your work sets.
	www.musclemedia.com /training/bench/bench07.asp (323 words)

	0352 10-2 herhalingsmethode I, II en III.htm
		HH II 3-5 series van 6-4 herhalingen met 85% 1RM.
		De belasting bij HH methode I is ongeveer 75% van het 1RM.
		Bij HH II is dat ongeveer 85% van het 1 RM en bij HH III is dat ongeveer 90% van het 1 RM.
	home.hetnet.nl /~p5pgmeijdam/0352%2010-2%20herhalingsmethode%20I,%20II%20en%20III.htm (272 words)

	Designing a Resistance Training Program
		Number of repetitions is inversely related to the load (the heavier the load, the fewer number of repetitions)
		1RM = max weight that can be lifted with proper form for one repetition (100%)
		It is more accurate to assign loads based on a % of test-established 1RM than to estimate a 1RM from a 10RM load
	clem.mscd.edu /~broida/hsl1020/design_resis_train_prog_needs.htm (805 words)

	Finding Your Strength level
		To do a 1RM, you first do a light warm-up (light weight, about 60% of your previous 1RM) of 10 repetitions
		Handling the high weight on a actual 1RM can be dangerous to the lifter and/or the spotter.
		Click here to imput your max-out numbers to find your Estimated 1RM.
	www.rockwood.k12.mo.us /fitness/Strengthlevel.htm (517 words)

	Fitrex.com Help for One Rep Max Theory
		Once you determine your 1RM for a particular exercise, you can use different percentages of that amount of weight to vary the intensity of that particular exercise in any given set.
		Since both of these exercises are major muscle group, multi-joint exercises, all other upper body and lower body exercise 1RM weights are computed from these two strength tests.
		In addition to computing your 1RM weights for all the exercises contained in the custom workout programs, Fitrex automatically calculates the different percentages of those weights to vary the intensity of the sets you will be performing.
	strengthtraining.asimba.com /help/help_topic12.html (257 words)

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