The Bench Press Calculator – Discover Your One Repetition Max


How to Warm Up For a 1 Rep Max: Practical Strength Rules

Video taken from the channel: OmarIsuf


Are Estimated 1 Rep Maxes Useful?

Video taken from the channel: Alan Thrall


How To Do a 1 Rep Max Bench Press

Video taken from the channel: BroScience Bodybuilding


How to Calculate your 1 rep Max

Video taken from the channel: Kevin Ray Wilder


How to Calculate Your 1 Rep Max for Percentage Based Training

Video taken from the channel: musclemonsters


Bench Press Calculator | 1 Rep Max & Percentage Calculator | Tiger Fitness

Video taken from the channel: Tiger Fitness


How to Test Your 1 Rep Max | Jim Stoppani, PhD

Video taken from the channel:

This bench press calculator can be used to work out your approximate 1 REP MAX bench press. The way this bench calculator works is it takes the amount of weight you can bench for a certain number of reps and uses a formula to calculate your approximate 1 REP MAX. Obviously, these figures are not 100% accurate.

To calculate your one-rep max using our bench press calculator, complete the following simple steps: Input the weight you lifted (pounds/kilograms) Choose the equation you wish to use to calculate your one-rep maximum (1RM) Input the number of reps you completed. Click on the “Calculate” button to observe the results. With the bench press calculator, you can find your one rep max. This is defined as the maximum force you’re able to produce with a single muscular contraction. This max bench calculator is really a general one rep max calculator and can be used to find the maximum weight you can liftfor any movement, such as the squat, shoulder press, or deadlift.

The calculator estimates your one-rep max based on the amount of weight you can lift on a given move, and the number of clean reps you can achieve before muscle failure. Let’s try it for the row, assuming you can do 225 pounds for 10 reps. Plug that into the calculator above.

It’ll show your estimated 1RM to be 300 pounds. How Max Bench Calculator Works? ️ Select weight according to your lifting capability. ️ Put in the reps you are comfortable doing with that weight. ️ Click on the calculate button, and you will get your 100% bench press lifting capability. ️ Us the drop-down button to view your lifting capability with a 90% level, 80% level, and so on. 285 x 1 (10% jump) 305 New bench press max effort.

310, 315 or 320*. * If your new one rep max effort felt verydifficult, add 5 pounds to the bar and make a second max attempt. If your new one rep max effort felt moderately difficult, add 10 pounds to the bar and make a second max attempt. This bench press max chart can help you work out your 1 REP MAX. This is the simple “old school” method of calculating your 1 REP MAX. It’s simple to use, just select the weight from the side column and the number of reps from the top.

Where the two connect is your approximate 1 REP MAX bench press. Strength Level calculates your performance in compound exercises like bench press, deadlift and squat. Enter your one-rep max and we will rank you against other lifters at your bodyweight. This will give you a level between Beginner ★★★★★and Elite ★★★★★. If you don’t know your current one-rep max, change the number of repetitions and enter your most recent workout set where you went to failure.

31 rows · One Rep Max Calculator. Calculate your one-rep max (1RM) for any lift. Your one-rep max is. How Accurate Is The 1 Rep Max Calculator?

Well i bench 185 10 reps and i checked out the 1 rep max and it said 246 and i dont think i can get that up, but on my 10 reps i pushed hard 10 get 10 reps up, and seem like if i could bench around 245 it would be easy to get up?

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you set yourself up for muscle imbalances, postural distortions, and interference with reciprocal inhibition and the calculator will estimate your 1-rep max.

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But for the average-weight male, pound for pound measurement of your 1 rep max is the way to go.

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Using a submaximal lift and calculating your 1-rep max from that gives you a very close estimate without as much effort and risk of injury.

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After indicating the total load on the bar on a smartphone app, it would then calculate the training load including the number of reps, the range of movement, and the speed of each lift.

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So if it calls for 10 reps, you want to select a weight that you think you could do as many as twelve or thirteen times.

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The lower your rep count, the more accurate your one-rep max estimate will be.

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To see how this works in action, let’s say you’re squatting in the four-to-six-rep range, and on your first (or second) hard set of your workout, you get six reps with 225 pounds.

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Yet, if you get to twelve, even if you’ve hit your max, and you push out another three to five reps, your impact on that set will be multiplied several times.

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Knowing your 1-rep max will tell you exactly how strong you are in any given lift.

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You say I should count to four as I lower the weights and you will keep track of the reps.

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Alexia Lewis RD

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  • I like how they’re both recovering from injuries, so they’re not using a belt and the squat rack offers no safety in case of failure. Basically you just collapse to the ground under the weight �� maybe put the fucking bar INSIDE the power rack next time Doctor Hell’s Angel?

  • Just wanted to give a public thank you for this video! I used what you taught as a guide to attempt my 1RM on back squat this week, June 10, 2019, (no cheating with lousy smith machine either!!) for the first time since college…. I was super nervous because my last attempt was probably 2011??? but I’ve been lifting consistently since January 2018, so I thought hey let’s give it a go. Using 135 as a rough guestimate as 60% of my 1RM I was hoping for 205 to push the 200 threshold but I was still feeling spunky at that point and actually made it to 225 very comfortably!!! Thank you so very much for this video and God bless ����

  • My 5 rep max at one stage was 140 which puts my 1 rep max at 158. The very next week I squatted 175.

    Maybe just a good day? Maybe I’m better at a 100 percent intensity? Maybe god decided he wants to fuck with my head? Maybe since I’ve been training Olympic lifting anything above triples just makes me want to fucking die.

  • His 1RM was a failed rep. Also, this isn’t how you should test out your 1RM. Your form will be inconsistent due to the low reps and long rest periods between these sets. Also, 90 lb jumps from set to set? Do you even know how to gradual, bro!?

  • PhD in Douchbaggery!!!!!
    That squat was 1/2 squat at best you idiot
    Why the fucking luxurious rack when you squat outside of it???
    I’m losing braincells watching this

  • What I do, and works for me is to start reaaaally light, and do about 3-4 reps, then increase the weight by 10 kgs at a time, when it gets heavier i do 2-3 reps and the last two before max I only do 1 or 2 reps. this makes your body “used to” heavier weights and won’t get a shock when u max, but you won’t be tired (like I would of been if I did this method).

  • This is the day when you test your 1RM.. this really needs an example to show? It can be easily just explained, more important is how to build strength gradually through the process.
    What comes more important is “warmup”, dude where is “MOBILITY”??
    How this person is having phD:/

  • Are they useful? Easy answer: it depends.
    I agree that RPE charts are way to go. Allows you to simply ask a patient/client: “how many more reps do you feel you could have done?” Excellent starting point for learning movement and getting your initial adaptation. From there you could then find your 10RM or 6RM depending on if/when the individual is able to do so.

  • if you dudes would like to get ripped prompt without spending a single another minute in the gym, then you should check out this video tutorial SIXPP.COM..the fields might fall to fallow and the birds might stop their song awhile; the growing things might die and lie in silence under snow, while through it all the cold sea wore its face of storms and

  • Hi, have you tried “MuscLeader” (have a look on Google)? There you will find a nice free video featuring how you can grow noteworthy lean muscle fast whilst reducing excess fat as well. Kev and hundreds of guys with the same goal enjoyed amazing success using this system. It may help you also.

  • I would not consider it a one rep max at all, you can bounce the bar off of your chest and your feet were moving all over the place. Like earlier comments way too much reps of weight that was close to your max why were you doing reps of 275 when your max wasn’t even 315? Not a good video to show people, you should of also had someone giving you the bar.

  • That voice sounding rough Marc! Just yelling alot during Expo season or are you coming down with something? Hope all is well brother.

  • The equation is just rubish. The amount of weight according explode. There is something not correct in your equation at all, besides you cant use the same for all body parts. Use an online calculator instead of doing this futile thing,, or this are way more accurate than you shitty calc. Btw your sound is just awful.

  • He is very irresponsible. He kept pushing the guy to lift more when he very clearly said 325. No respect, just trying to make himself look good. Shame

  • Are you insane? The guy tells you he has a back injury and you think it’s a good idea to test his squat 1RM with no spotters outside of the cage?

  • So what would my 1rm be for my wrist curls.
    5 lbs x 10 reps @ rpe 9
    Is that about 95% of my max.
    I believe my max wrist curl is about 225 kg give or take 80%.
    Why am I not jacked yet?

  • Tried this and did worse than my normal system of starting out higher and gradually adding. Maybe it works for some people but for me this was way more complicated and yet significantly worse

  • If there’s anything to learn from Jim Stoppani, it’s how NOT to lift weights. I guess they just hand out Ph. D’s to anyone off the streets. Literally everything was wrong with this video..everything. This is how people get injured (which the guy said he already was dealing with a low back injury. Brilliant idea, let’s 1RM 405 on squat with no spotter, safety pins etc.) What a fucking moron. Don’t understand why people actually follow this guy’s advice. This is what’s wrong with the fitness profession.

  • All the money BB. com makes from the ‘misc’ and this is the shitty production ��

    “He’s injured” “I’m injured”
    Not exactly someone I want to take advice from.

    +20lbs for the tattoo town clown.

  • Wow good work on that.  That is a very good weight. I am going to try mine tomorrow and hoping actually to get over 300 and maybe 3 plates.  The last time I tested max it was at about 275 and two weeks ago I did 285 3 times as a 5th set.

  • Warm up with HIIT are you kidding me?? That’s fail number one. Fail two:: I have an injury So Mack is stepping in to do the lifting (who also is recovering from a LOWER BACK INJURY) what’s your max “probably 315” then he pressures him Mack says 345. Jim says 350. Now we are gonna 365 (remember he as well is recovering from an injury) “how much do you think” let’s go 405 (90 pounds more than original). Gotta use a high weight for better marketing. Shame on you doc. Gotta put money aside. Lucky he didn’t get hurt.

  • This is a horrible example of a 1rm test. You did not stimulate the central nervous system your increments are far to large, I question if you’ve actually warmed the joints up sufficiently. With your rep counts the rest between warm up sets are far to long, especially after the first set when he does the 225 set he’s already cold again. And you’re doing a 1 rep max wherr are the spotters and safety bar. This is a really bad example of a 1 rep max test.

  • Dude, that is a pretty cool program. Never tried for a one rep max when I was at my biggest and strongest because my coach didn’t allow it. [was training for the olympics in shot put and discus.] But I’ve always wondered. Apparently I could have done around a 645 1rm.

  • Your methods are pretty unorthodox. You should warm up how you normally do. For a heavy day for myself, I do the bar 20-30 times. Then 135×14. Then only 4-6 reps at 225. Then usually a set of 1 rep at 275. No need to go to more reps than 1-2 this high up.
    Mind you my estimated max is 380 because I can bench 305 for 7.

  • Wow Alan, how dare you call me lazy and stupid!? You know what, thanks to you I sat down to calculate my target weights for next week of the bridge for the 1st time since getting off SSNLP uhh… well last year. So there, I hope you’re happy with the rude way you conduct yourself on this youtube “channel” if you can even call it that.
    Seriously though, love your content, your tone and your contributions to lifting culture <3

  • Great video! Just because he put up an easy calculation tool doesn’t mean the new lifters should try maxing out. You new guys probably don’t know how hard you can push yourselves. Too far and you can get hurt.

  • This guy doesn’t care one bit for the health of the lifter. As someone who has dealt with years of low back issues and had 2 lumbar discs replaced, you should not be pushing someone with a LB injury to go above what he is comfortable with. No spotter, no safety. All to make your freakin $.

  • ”Alright music is blasting to give him a little extra drive”

    Worst weird ass waiting screen of bad video game elevator music is blasting

  • 120kg bench for 5 reps apparently means that my 1 rep max should be around 318kg which seams a bit off as that is not far from the current world record ��

  • Avery clear and simple explanation. Thanks for the video. But the board on the video is not clear and I can’t see the numbers and calculations.

  • I tested 7 formulas that are actual 1 rep max formulas(using the oneRM app by AJ Trainingapps(most 1RM apps I tried don’t let you change the formula they use)).. people do(or these formulas claim) that a 5 rep max = from 84-89% of their 1RM.. your simple, easy to do in your head formula gives 85.7% there’s not much chance this would work for 2-8 reps… 4-6reps is extremely likely.

  • The day I got 315 this was my warmup:
    95 for 12 reps
    135 for 10 reps
    185 for 10 reps
    225 for 5 reps
    250 for 2 reps
    275 for 1 rep
    300 for 1 rep
    315 Max

  • Alan. Thank you so much! I finally understand RPE. I’ve watched the other two vids on RPE looked at the chart a while and saw your other vids… I was getting close. Then this vid today finally made it all click. I think I’m gonna start it myself. I’ve been lifting (consistently three times a week) for a year straight using starting strength and Texas method with small variation but now I feel confident I can get a lot out of RPE. Thanks so much. I can’t wait to start.

  • So many ways to get to a single Max out set.. You are basically using all your nut.b4.. your Max.. I would basically warm up with something that is lighter than dirt… once I felt ready.. I would go into a 5 min rest period.. which allows me to mentally and physically gear up.. once my spotter or spotters are in place.. I will start the lift.. keep in mind get a spotter that knows how you want the lift done… Other way Is to just work out and once you feel the moment… get to It… one of my training partners decided to listen to a Power lifter in the gym.instead of me.. and he always came up short to What he actually wanted to Max out at… but everyone is different… pick and choose your poison and good luck….If you are interested in working out after your Max… start working your way down.. and take advantage of the WT.. when you are Kinda fresh

  • Worked great! Managed to get a max rep of 110kg (not lb) I feel that I went in too hard on the previous set going in at 105kg for 6 reps then doing the 110kg (btw you don’t need to count time to rest if you have a buddy working out with you. By the time your pal done his set its your time to go again)

  • My max is 315. Been working out for 5 months now. I’m 28 and weigh 213 (yes I know I need more cardio). When I max, this is my routine: 135-20 135-10 225-5. Then I max out. The most important thing as illustrated in this video, is resting between 4 and 5 minutes between each set when maxing out.

  • My ring finger is usually 1-3cm closer to the center than the ring on a bar. Im tall 6.4 and my shoulders are wide, maybe i need to go even closer with my width.Never tried false grip, not only because its concidered dangerous, but as it take the stress out of pecs, which i have trouble feeling anyway…

  • This is how I work upto a 1 rep max.If my max is 225 (2, 45’s both sides)…1. Do 10-20 reps of just the bar. If I feel stiff or tired, I will only do like 2 at a time with like 30 seconds of rest until I can do more. Wait 1 minute.
    2. Add 2, 25’s to the bar. [95 LBs]Do 5 reps. Wait 1 minute.
    3. Use 2, 45’s to the bar. [135 LBs] Do 2 sets of 3. Wait 1 minute
    4. Add, 10 and a 5 to both sides. [160 LBs] Do 1 rep. Wait 4 minutes
    5. Use 2, 45’s and 2, 25’s to both sides. [185 LBs] Do 1 rep. Wait 4 minutes.
    6. Add 2, 10’s to the bar. [205 LBs] Do 1 rep. Wait 4 minutes.
    7. Add 2, 5’s to the bar. [215 LBs] Do 1 rep. Wait 5 minutes.
    8. Use 2, 45’s [225 LBs] Do 1 rep.Wait 5 minutes.
    9. Use either 2, 45’s and 2, 25’s and 2, 10’s on both sides or 2, 45’s, and 2, 25’s and do max reps for 5 sets.
    10. Use 2, 45’s and 2, 10’s and 2, 5’s on both sides and do max reps for 3 sets.
    Following something like this has been working. I only go to number 8 some days, I have done this 3 days in a row once and each time got the 1 rep max or increased it by 5 pounds on both sides for a 1 rep max. I did it like 4 times last week, no more chest exercises. Now, I’m on the second week doing it again, this time for a max of 225 or any higher. Don’t work any part of your arms before a 1 rep max of anything to do with pressing or pulling (benchpress, overhead press, deadlifts). Presses use triceps, pulls use biceps, most use some grip strength and forearm strength.  I will do this another week then lower the weight like 10%-20% and work from there for a week of 3 days.

    Sometimes I will do this,Only use 2, 45’s on the bar. Do the warmup to it as above then add the weight. With only 135 LBs, benchpress, do 3 sets of 3… 3 sets of 10. 1 set of 20 or max reps. If I do all 20 reps at the end on set 7, I add 5-10 pounds the next time for the whole workout, of all sets.

  • This is honestly not a good way to warm up.  You did too many reps with heavy weight beforehand.  I believed that you could have gotten a higher 1 rep max if you didn’t waste so much energy in your warm-up sets.

  • Hi just wondering what the point in a 1 rep max is? does it count as a workout in itself or is it just a way to find out what your max weight lift is?

  • Let me get this straight:
    Outside of rack with safety rails
    No spotter
    Only 3-5 warmup reps
    2-3 minutes cooling down, followed by another few measly reps after being cold again.
    Then long pauses between sets while still cold
    Guesstimating some bullshit numbers
    Pressuring an injured dude to lift more than he’s comfortable with
    Guesstimating more weight with no reasoning
    Bar bouncing at the top of his reps

    Yeah, you fucking nailed it. Exactly how not to find your 1RM.

  • Did seem like a little too much weight/too many reps for me personally, but it all depends on the person.  When I test my 1rm I tend to start doing 1-2 once I get into that 70% percent range.  Although the most I have ever benched did come after a max effort of 8 reps so it does all depend on the person and how you are feeling that day.

  • Can’t find an unijured person who squats over 315
    HIIT for warmup to a 1rm
    Have an injured person take 90lb jumps
    Pressure an injured person to lift massively more than they are comfortable with
    No use of safetys or spotters

    Dogshit depth by the end

    Did you get your PHD in a cereal box?

  • I want to see what weight i can push/pull for 1 rep max so i can create my own program. My question is: Can i do 1 rep max for Squat, Deadlift, Bench Press and Millitary Press in the same day?
    And can i start my routine the day after i did my maxes?

  • Yeah man if that works for you that’s great. When I’m about to attempt lifting 315 lbs. I don’t want to risk injury so I want to make sure my muscles are primed and ready to lift that heavy weight. Keep in mind it’s 3-4 minute rest periods in between your max lifts so it doesn’t take anything away from stamina or strength when doing this warmup. Also just point out, I’m describing the CSCS way of testing a 1RM. Not necessarily how I would do it every single time.

  • way to many reps during your warm ups sets IMO
    I understand everyones body is different and what might work for you might not work for someone else doing that many reps getting to a one rep max…none the less great vid keep driving the iron bro:) for me and I’m at 150bw this is what works for me but pending your strength this will vary  
    bar one set 5 to 10 reps
    135 2 sets 6 to 8 reps
    225 2 set of 4 to 5 reps
    275 for 1 rep 
    315 for 1 rep
    365 for 1 rep
    then straight to 385 to 405 pending how my shoulders and I feel that day
    but I rarely max anyways,  usually how many reps of a certain weight gives you a good idea what your max will be        


  • Hey thank you man I was wondering how i should go about maxing out because I knew u shouldn’t just jump straight to ur max. But I have weightlifting next period so I’m gonna try it!

  • Way too much warming up, you’re fatiguing yourself before your 1RM. Once you go above 225 (which should be 3-5 reps, not 8-10), it should be only doubles and singles, you shouldn’t be doing reps with it. Also, more time should be spent warming up with the empty bar and 135, that way you are getting the blood flow into the muscle going without fatiguing yourself with the heavy weight. And after the final set, before your first 1RM, you shouldn’t limit your rest, you should take as much as you need to feel ready, even if it’s 5 minutes.

  • wr(0.0333) + w = approx 1RM
    Let w = weight
    Let r = reps
    Hit 225 x 10 on the bench?
    (225)(10)(0.0333) + 225 = 300
    Bear in mind, if you TnG 225 x 10, then 300 WILL NOT be your true paused max. At best, it might be a gym-form pr.

  • here’s how many ppl in ur life care about ur 1rm: 2

    you and your health insurance company. that’s right, ur own mother doesn’t give two shits about ur 1rm

  • Typically you want to start with a weight that you can do 8-10 times. You want the last few reps of the warm up set to be challenging.

  • Dude thank you for making this video. I just starting using RPE this week in training and this cleared up so many questions I had.

  • ahh shit, I’m 14 and I wanna deadlift 315 again:( been 3 weeks since I did it. I miss you 315, please fly for me when I pull you today.

  • This test is not a test for a starter! The test of 1 RM brings many risks with. The person has to know and to execute the exercises with a perfect technique. If he doesn’t do, the risk of a injury or an accident is too high! It’s also important that, the person who executes the test, has enough recuperation after each try. 3-4′ minutes.

    So if you are a starter, that will not mean that you can’t test your 1 RM, it’s just not the best method.

    For a starter, beginner it’s better to use the method from “Berger”, the estimation of the 1RM.

  • I’m so smart about lifting. So smart that I injure myself and can’t lift because of it. This lizard man is garbage snake oil sales man

  • for the 1 rep max you start with 25% your bodyweight then 50% then finally the 1 rep max so it helps cos your fully warm for the final set

  • how to find one rep max, find a bench, put weight on it. Do you really need that many sets before? Is there a science behind that?

  • Taking 90 pound jumps is absurd. Resting several minutes between warm up sets is absurd. Doing HIT before attempting a max is absurd. Ignoring the weights your injured client is telling you he thinks he can do is absurd. “Guessing” that he’s going to do 405, but if he doesn’t, “assuming” his max is 385 is absurd. Saying that that guy “nailed 405” when it was a mile high is absurd. Having an injured client, or any client, squat with literally no safety precautions is absurd. I sincerely hope NO ONE follows this when attempting an actual max.

  • This was the most hilarious video ive ever seen in my life. Something about reptilian looking broscience doctor with an injured demonstration staff who is pushed to go heavier than his comfort zone. I laughed like a mad man watching this.

  • What Top 50 music station is playing at your gym??? Mine is playing Taylor Swift lol ( proceed to use headphones )
    Great video ������

  • It might just take you a while to get used to using that heavier bar. I usually try to use a grip with my hands just wider than shoulder width apart. Usually my ring finger is wrapped around the ring on the bar. Also are you using a false grip? Sometimes that can make a difference for your comfort level. Some people like using the false grip a little better. You might wanna try that if you haven’t already.

  • Hey ive got a question: recently i ve been to a crappy gym which didnt have oly bars, and i was benching using a very thin bar. Im not sure if the weights were bigger, but it felt more natural and easy, even going heavy/to failure. After coming back to oly bar it felt real uncomfortable and hard to control. Does it mean i should try to change my grip or whats wrong?

  • I’m a famous strength coach would decades of experience… I’m gonna GUESS that my INJURED client can Squat 405 with no spotters/safety pins, while making too large of jumps between attempts.

  • Alan, I just wanted to say, thanks to you and Austin, my deadlift form isn’t absolute dogshit anymore. I’ve also been able to hit some PR’s so, thanks for pretty much changing everything to do with my deadlifts for the better!

  • I don’t understand RPE and I don’t want to read about it. Would you be able to make a video explaining it for novice lifters? I’ve been going on 8 weeks of a Starting Strength type of workout, I’ve been contemplating maxing out, but I am unsure how to go about it.

    Thanks and love your videos/advice.

  • It all depends if you have more fast twitching muscle and slow twitching muscles. Some burn out easy so they do their 1rm during they 3-4 set. Some like to do it their 5-6 set. For the people with high endurance.

  • I’ve had to watch this 4 times straight just to understand the gist of this. I just started the bridge and now this clarifies what Austin & Jordan meant by increasing the E1RM

  • hey man im always looking to improve my warmup and getting my best possible one rep max especially on bench press. Right now i weigh 160 and last max was 295, I just talked to a lifting coach cause im trying to enter in some competitions now, he wants me to maxout a pause rep for him only thing is i never do pause reps and real worried my max will be low, any tips?

  • Alan this is too complicated and nuanced, just add 5lbs to the bar every week as a post novice trainee and do your fahves. That’s how we’ve been doing for the last 30 years or so.

  • Safety first,, proper form, and then squat… None of this was followed by the DR. ������ If they are both injured should they really be telling you how to exercise? hhhmmm…. I guess that’s why they are injured no safety bars, no belts, no sleeves, no spotters! �� Thank you Dr. showing people on what not to do! ��

  • I have a problem with RPE. Example from video squat 400×5 at rpe 8. Well let’s say your first set was rpe8, but there is no way that fifth set is also rpe 8 at this weight you have to count fatigue, right?

  • IMO it should go like this if your max is 315:
    15 reps with 135
    5 reps with 225
    1 rep with 275
    1 rep with 290
    Max out

    If your max is 205 like me then
    8 with 135
    4 with 165
    1 with 190
    Max out

  • having 10 percent difference before the final set seems pretty large to me, for me today that will be 45 pounds. I would say its too much to really get a feeling for the weight that is coming, but i will try today.

  • Not hating here, just my honest opinion: why bother with RPE if at the end of the day you’re still using percentages? Why not use an actual 1rm and go off of real percentage? Sure you can change your game plan on the fly go a little heavier/lighter than planned, don’t need RPE for that. This all seems like a bunch of unnecessary work, because in the end you are still using %s. Not to mention pulling heavy singles is fun and a skill. Single @8 is to me kinda like a triple that you don’t feel like doing. Not a fan of this approach. And I couldn’t imagine selling someone on it in a coach-trainee situation.

  • You heard it here first guys.
    If you diet intuitively, YOU ARE STUPID!
    I don’t care whether it works for you or bodybuilders that preceded a time when nutritional info was on the label.

  • Good video, unfortunately RPE dont work on me. Why? because I can evaluate my sets of 5 only in three ways:

    RPE 10 did it but almost miss the last rep
    RPE 11 wow, to hard, miss last rep
    RPE 5 did it but why it was so easy?

    for me diference between RPE 9 and 8 is so blurred

  • Today i am maxing out on bench. I can bench 205 5×5. I can even do 8x in a set. Accordingly i have a 265 bench. Wish me luck guys.

  • This is absolutely awful. 1) HIIT before 1rm testing?! Lol. No.. 2) incremental warm up? Uhh, Barely. Jumping huge percents between raises. Nevermind safety and warming the joints, this is just nowhere close to warming the nervous system for a true potential lift. Undershot the potential. Should be +10% each warmup weight (at most) above 50% test weight. At 405, that translates to theoretically +40 lbs per raise. You’re jumping 90 (20%).. Aren’t many USAPL/USPA competitive lifters flying up that fast. Just not gonna nail that high attempt… 3) you’re an jerk for not spotting the dude. Testing 1rm = high likelihood of failure. You should be sued if folks out there hurt themselves on your protocol. Safety should be priority #1 for 1rm testing. You gave zero mention.

    Everyone reading this that’s never attempted a 1rm: always test in a rack with safety pins, or with a spotter. This should have been covered. This guy is a newb. PhD newb.

  • I’m sorry to hear that man. Let me just say once again, this is how I do my routine. I’m just sharing my info with the YouTube world. I’m not saying this is how everyone should do it since we are all different and our bodies all respond differently. Also I want to reiterate that this is not MY warm up method that I created. It’s the warmup method suggested by the CSCS certification, you can Google it if you’re not familiar with the CSCS to become more knowledgable about what I’m talking about.

  • Hey I’m new to the channel and I wanted to ask a question because I’ve hit a wall on my power clean. I’m 15 and just starting working out (because of wrestling) all of my lifts have gone up except for my power clean, my deadlift is 285 yet I still fail at 145 on my power clean. I can get the bar up to the bottom of my squat but I always end up falling forward. I’ll take any suggestions bc I’m really frustrated

  • Alan, I notice the barbell on my back is slightly slanted or rotated when I squat….it seems like you have a similar “issue”… how can one minimize this or eliminate it?

  • I’ve been doing a similar program where I start a cycle with 65% and end at 85% of my max within a five week period. On my sixth week I add 5 pounds to my total max and attempt a multirep max for 3 and, if I get it, I start the cycle again with my new max. If I miss my multirep max, I work with my current max for 5 weeks, and attempt my multirep max again on week 6.

  • Waiting 5 minutes is way too long and there is no point to it. Also, not having beginners max for a year is stupid. To grow one needs a reference point.

  • 1 and a half year into strenght training Im lifting 105 kg deadlift ( 1 repx max) at 67 kg bodyweight. Am I doing something wrong or is my progression solid? Id really appreciate some response or advice

  • Hey Omar have a question where I only found one answer but I wanted your opinion. What do you think of 1 rep max testing for a 14 year old? I know a lot of stress on my bones and joints can cause injury. But is it really hurtful when I test my max every once and a while

  • @RainMan675 thats a good method of training dude it is personal preference as long as you feel the muscle wotking then you’re doing it right keep at it dude
    i work as a personal trainer so its up to me to know and understand peoples different anaerobic threshold but yh for the 1rm you have to be fully warm otherwise a lot can go wrong

  • I am 28. Never been to a gym before. I want to work my way up to the wolverine workout and also do the diet. I don’t know what a 1 rep max is. Can someone explain? Please real answers. Thanks:)

  • Don’t you think that that is too much for a warmup set. In my opinion, if I did 8-10 reps, then 4-6 reps, my muscles would be dead tired for a max out?

  • Hey guys I’ve noticed everyone cant download Omars Excel file so I’ve created one my self:

    Feel free to use it and smash those PR’s!

  • Hey Omar! I have great news for you pal! I’m from the future, and I can say, without doubt, that you are most impressive! You’ll be much bigger and stronger! Yes indeed! I’m from 2017, and you’re a beast! The reason I’m here, is just to tell you this! Its most vital! So, keep at it my friend, the future you, depends on it! ��

  • Powerlifting is funny. You spend a total of about 20 repetitions, in 4 or more sets, to prepare yourself for THAT REP, and sometimes you miss it:(

  • Hi. I liked this video. I suppose I could make my own excel spreadsheet, but I would much rather just use yours. I clicked the link in your info section but it brought me to a webpage that doesn’t work anymore. Is there another way to view it? Thanks guy.

  • I would say on bench specifically, I find that my one rep max is generally higher than my estimated one rep max considering I will lose tightness during a higher rep bench press set. Does anyone else experience this?

  • @xfireball929x thanks. you you chose a lighter weight an did as many reps and set for a certain amount of time an it helped you to increase the lbs on your bench. what kind of assistant work do you do to also help  

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  • is resting too long bad? because 5 15m seems like a very long time. The point of warming up is to get things going, if i rest too long, wont that go away?

  • Marc, say for example you have a beginner athlete/lifter, at what stage would you consider safe to test a 1RM. 6 months? For sport athletes I believe in testing rep RM>1 RM, but for powerlifters/bodybuilders what do you think?

  • It’s basic arithmetic. Let’s say your max is 315:
    1: 315×0.30
    2: 315×0.60
    3: 315×0.70
    4: 315×0.80
    5: 315×0.90
    6: 315×1.02
    7: 315×1.02^2
    Just substitute whatever your max is.

  • There is so much wrong here it is almost comical. Please do not follow this protocol. Warm up for real at least 10 light reps (his 135) with good form, work gradually (like 5 increments from 135 to 315 in the case of this video) to the target weight and do not lift your max injured.

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  • Seems like you would waste a lot of energy before getting up to you max doing this method.  I’m looking at trying to hit my 1 rep max on the flat bench this week currently I can do 315lb x7 reps.  I think I will try 225 x 8 reps then go to my projected max from there don’t want to waste to much energy, Im looking to hit between 385-405 hopefully. 

  • Definitely NOT. Some people do it every few weeks, some people do it every few months. I was actually about to ask him how many weeks in between 1 RM attempts he waits.