Could someone please help me? I need to find out my RM for all major lifts. If I was to do that over the course of the next four days how should I go about that? What exercises should I do? What RM (3RM, 5RM, etc?) should I figure out?
I keep getting stuck on doing workouts because I have no idea where to start. Please help!
[quote]provy07 wrote:
Could someone please help me? I need to find out my RM for all major lifts. If I was to do that over the course of the next four days how should I go about that? What exercises should I do? What RM (3RM, 5RM, etc?) should I figure out?
I keep getting stuck on doing workouts because I have no idea where to start. Please help![/quote]
Justm start and adjust. You have to have SOME idea where you might be.
For CW’s workouts he recommends starting at 80% of 1rm or where you can do 6 perfect lifts. So maybe think around those terms, but don’t have this defeatist attitude. Even if you “lose” 2 workouts adjusting for proper poundage, just move on and go from there
You should be able to find a 1RM chart somewhere online. Basically what you do is lift a weight that you think you can do 3-8 reps with, then the chart tells you pretty closely what your 1RM is.
yeah it’s not that tough, the last rep of the last set should be tough… Jump down and start lifting. If that weight is too easy then add some more for the next set. Keep adjusting till you get it.
I agree just adjust if you dont take the time to find your true 1 rm. any of those calculators is just as acurate as your own judgement.
IMO.
Phill
step 1) load a bar with approximately 10rm
step 2) do as many reps as possible
step 3) that is your ___ rep max
step 3b) you may wanna tweak that weight a little, lets say you can only do 205 pounds on bench for 10 reps, but you can also only do 215 pounds for 10 reps, but at 220 you can only get 9, then 215 is your 10rm, not 205.
step 4) add like 10% more weight and repeat steps 2 through 3b.
OR
step 1) load a bar with estimated max
step 2) rep the weight, if you can do more than X amount of reps, add weight, if you can’t get there subtract weight.
step 3) repeat step 2 until you’ve figured you’re X rep max
step 4) write it down
neither way should prove very difficult
Thanks for all the replies thus far.