#1 rep max calculator squat free

Now we have an objective measure to properly select the correct weights to optimally build strength safely, during the upcoming LS42 workouts. This calculator returns a table with added weight in the horizontal axis and number of repetitions in the vertical axis. Click the “Calculate” button to get your 1RM percentages.Input how much weight you lifted in the “Weight Lifted” field and input how many reps you completed with proper form in “Reps” field.Open this page to use the following 1RM calculator. Move on to the next exercise in the list.Ĭomplete only one set per exercise. In the editable fields in workout log sheets, enter how many reps with proper form you completed, and the weight.

#1 rep max calculator squat free

Open the editable LS42 workout log sheets on you smart device using Adobe Acrobat Reader (it’s a free download).

How do we test our 1RM?ĭuring your 1RM Testing day as scheduled in the LS42 workout calendar, select a weight you think you can lift for 5 reps for each of the Leg exercises (day 1), Chest/Back exercises (day 3), and Arms exercises (day 5) listed.Ĭomplete as many reps with that weight as you can with proper form until you reach failure. The easiest and safest was is to do a testing day in the gym using your 5RM (5 rep max) and then estimate your 1RM using formulas based on that 5RM. There are a few different options to calculate your 1RM. It takes all the guess work away from selecting the correct weight and is the safest approach to optimizing strength building, How do we calculate our 1RM? Using percentages is the most objective way to properly train for stength. In most cases, people either select a weight that is to light to properly build strength, or they select a weight that is to heavy, thus lifting with poor form, overloading their joints, and causing more harm then good. Once you calculate your 1RM, you can effectively select a weight based on strength calculations (not what you feel you can lift) for every exercise. Your 1RM is simply the highest amount of weight you can lift, with proper form, for just 1 rep. To accomplish this, we have to calculate our one rep max (1RM). To build strength, we have to not only lift heavier, but we have to lift smarter (and safer). Getting stronger is the goal of the LS42 workout system.