How do you guys calculate training percentages? Epley vs Brzycki

Bigger Stronger Leaner
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Hey all,

I’ve been running 5/3/1 for about 6 months now and it’s got me thinking more about how I calculate my training maxes.

I used to just use whatever random 1RM calculator I could find online, but recently I started comparing the Epley and Brzycki formulas and realized they can give pretty different results, especially at higher rep ranges.

For example, if I hit 225lbs for 8 reps on bench:

  • Epley gives me ~285lbs 1RM
  • Brzycki gives me ~280lbs 1RM

Not a huge difference, but it adds up when you’re calculating working sets. I’ve noticed Epley tends to be more optimistic, while Brzycki is a bit more conservative.

I’m curious what you guys use? Do you stick with one formula or do you adjust based on the lift or rep range?

Also, do you ever test your actual 1RM or do you just trust the calculations? I’m trying to avoid maxing out too often since I’ve had some lower back issues in the past.

Would love to hear how you approach this!

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Why not just use the calculation Jim provides in the book?

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JIMS formula

225x8 = 1800

1800 x .0333= 59.94 ( round it up to 60)

225+ 60 = 285
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Kind of confused here. Are you adjusting your Training Max all the time?

Im getting the impression your upping your TM based off a projected 1 RM max by formula .

meaning i am getting the feeling like your not following the suggested rate of progression.

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That’s Epley.

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And what jim uses also in his books.

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Rough guide but doesn’t always work out that way due to multiple factors is 80 % is 8 reps, 85 % is 5, and 90% is 3. However some people are better at reps than maxes and some are better at maxes than reps. Also different exercises play a role, for example I can 5 rep 90% of my max at OH,not sure why, could be my unwillingness to really grind a max. A lot of my training is 70-80% or 7-8 RPE. Sometimes I will go off the beaten trail to satisfy a curiosity

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If you’re doing 5/3/1 can’t you just add a little weight each cycle?

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Yes, he uses Epley, lol.

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I have several questions.

  • What version of 5/3/1 are you actually running?

  • Are you running any supplemental work on your main lifts? Such as boring but big. First set last, second set last or even widow makers?

  • What doses your assistant work look like?

  • Have you stuck with the suggest increase of 10&5 rule. 10lbs increase on TM for lower body movements & 5 lbs for upper ?

  • What % of your actual 1RM are you basing your Training Max off of?

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5 pounds upper, 10 pounds lower was what I did.

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That was my understanding as well. So really you’d only need to calculate percentages on the first cycle you ever run. Nothing wrong with wanting to test and recalculate but having a discussion over which formula to use to convert an 8RM to a 1RM seems incredibly stupid to me.

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I am sure Jim would agree with you.

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I think it best if you just stick to one of them. I calculate 1RM as PR’s so I can track it with a single number across different weights in a cycle - comparing OHP amrap in 5’s week to 531 week. That way I only need to track one number per lift rather than amrap sets for each weight to determine PR’s.

But, it’s majoring in the minors.

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Interesting way to do it I suppose.

If I get 8 reps on my 5’s week, I’m not going to adjust my weights upward for the remaining weeks. Or even if I stop at 5 reps and do Joker sets, I’m still not going to adjust the remaining weeks. I’m going to take the W’s and carry on my wayward son.

But like Dan John says, programming is like Mexican food.