CT, is there a reliable way to calculate your 1rm using your 3rm or higher?
I don’t think so.
Everyone is different, some have really high 1RM and are bad at doing higher reps with bigger weight.
Slow twitch/fast twitch fiber ratio plays it’s role here.
If you wanna know your 1RM there’s only one way to find out!
I’ve been wondering the same thing lately since the online calculators I’ve used haven’t been reliable for me. Here’s what Coach Thib wrote in a recent article on his site:
For example, the “average” person can get 6 reps with 85% of their 1RM. But if that person has a very high ratio of fast twitch fibers in the muscles involved in the lift, they might only get 4ish reps with 85%. Someone with a high ratio of slow twitch fibers might get 8 or even 10 reps with that load.
Similarly, if someone has always done high reps in training they will also get 8-10 reps with 85% because they are good with high reps and their 1RM will be lower than their potential because they haven’t done a lot of heavy lifting.
So, sounds like probnit8 is onto something.
You have formulas available, exrx.net has a calculator for example. It is fairly accurate with 5 reps or less. But after than it can look precision depending on the person’s training history and muscle fiber dominance. For example some people can get up to 10-12 reps with 80% of their max while others will get 4-5. But from a 2-5RM it is decently precise.
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There is only 1 way how you can get 100% accurate result.
- By actually going to gym and finding out your 1RM
I mean, that’s how I usually do it, and I haven’t done it in a while, so I’ll most likley do it soon.
- But I agree it’s pain in the ass if you have training program you’re sticking to, and you have to mess things up a little to do this
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