Is there a ways to estimate for example your 3 rep max or 6 rep max based on your 1 rep max?
[quote]KrayzieD wrote:
Is there a ways to estimate for example your 3 rep max or 6 rep max based on your 1 rep max? [/quote]
Not really
[quote]douglas16 wrote:
No dumb questions bro.
You could ask a friend/relative/acquaintance, but if theres absolutely no possibility of a fellow human helping you out there are “1RM calculators”
Check it out. It may not be 100% accurate, but its better than guessing. [/quote]
Calculator are a starting point, but they are not accurate for everyone. They tend to give a minimum 1 RM. If you are more FT dominant, you will have a higher max. I found this last year on the military press. My calculated max was 125 but my real max was like 150 at the time. But I also realized that I could only do 6 reps @80% of my real 1 RM on that exercise. (The calculators assume 8 reps at 80% 1 RM).
I have not retested since, but I assume that since my weight went up, my max went up as well but I am not sure by how much. Also the smaller the rep range the better the estimate. So say you do 3 reps @200 pounds on a exercise, the calculated max is going to be close to 212.
So my suggestion is to use the calculator and then try to do that max(with all safety precautions necessary). If it feels easy try a little more weight.
When testing I don’t recommend doing more than 3 near max attempts as you are going to be weaker. So you might want to spread the testing over a few days.
Say I did 125, 130, 135 and 140 within a short interval of time, I am not sure I would have succeeded on my real max at the time of 150.
[quote]KrayzieD wrote:
Is there a ways to estimate for example your 3 rep max or 6 rep max based on your 1 rep max? [/quote]
Calculators do that too.