The One Rep Max (1 RM) is the ultimate test of strength. It is the maximum amount of weight you can lift on a given exercise for one rep.
Any exercise can be done for a 1 RM but some exercises are better suited to the 1RM, including bench press, squats, deadlifts, military press, and power cleans.
In order to improve your 1 RM, you must train close to that rep range. In other words, practice. If you are consistently training in higher rep ranges, you are using a different recruitment pattern. Combination training is also good. This means medium weight with high velocity to work the explosive muscle fibers and heavy weight with low velocity to work the regular fast-twitch fibers.
For some exercises, the technique for a good 1 RM is different than the technique is for regular multi-rep sets. This is obvious in powerlifting where the goal is to lift as much weight as possible. A powerlifting squat is different than a bodybuilding squat. In the powerlifting squat, the bar is held lower on the back and the lifter leans over a lot more.
Enter the amount of weight you lifted and the number of reps you lifted it for (the number of reps must be between 1 and 10 in order for the calculation to work).
Your One Rep Max will appear at the top and all your percentages will appear below it.
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