Some competitive athletes might want to save their biggest efforts for their meets. An example would be a bench press routine calling for 5x5 using 75% 1RM. As such, the remainder of this article will focus on how to choose appropriate percentages with the intention of improving maximal strength. 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Youll need to prep both your body and your mind for maximal results. Newbie gains notwithstanding, youre not going to want to max out while youre still in your first six months to year or so of lifting at the very least. Join a fitness community that's over 2 million people strong! Having said all that, probably the bigger thing to learn is how to adapt the program to fit you. More research, however, is needed to fully investigate the efficacy of both these methods, specifically direct comparisons between the two methods. Here's how your six work sets might look: By keeping track of your best lifts and consistently retesting them, you can get an accurate gauge of your rate of improvement as well as whether your training has been effective. However, note that these numbers are only estimates and that your personal percentages may vary between exercises. You can read more about warming up for a one-rep maximum in this guide: How to Warm up for a 1RM Attempt. Now I am not saying that is exactly what CW had in mind in that program. After warming up, your client performs a set of eight squats at 150 pounds, which represents roughly 80% of his or her 1 RM. While knowing 1RMs can be useful for intermediate and advanced lifters to provide accuracy for programming, beginners dont necessarily need to know their true 1-rep max strength. If your 1RM for bench is 200lbs 5x5 would be @ 85% of your 1RM (25 reps of 170lbs) 3x8 would be @ 75% of your 1RM (24 reps of 150lbs) Same volume for both but your reping 20lbs more on the 5x5 equaling more hypertrophy/strength gains So, for example, if your squat 1RM is 405 pounds, then a weight of 85 pounds (20 percent) is the minimal load that will get you maximal results from the exercise. Taking incline DB presses as an example, I can do 90lb DBs for 6 reps, which should give me a 1RM of around 105lbs. Not necessarily as posted above. Second, it's essential to understand the importance of speed in relation to maximal strength. Once you get to about 75 percent of your 1RM, switch to moving up by five percent instead of 10 percent. So, if a lifter is deadlifting at 80% - 90% 1RM, the optimal number of total repetitions within that percentage range would be 15. You dont need to be a kinesiologist to figure out that theyre talking about the maximum amount of weight they can lift once for a given exercise (typically a big, compound move such as the squat, bench, or deadlift), but knowing that number is valuable beyond mere bragging rightsit can help you fine-tune your training loads to fast-track your gains. For example, if your theoretical 1RM deadlift is 400 pounds, then your warm-up would look similar to this: So, you've established a true 1RM and understand how to incorporate percentages into your training routine. By figuring out your 3 to 5 rep max, you can accurately estimate your 1RM much more safely. That covers a bunch of different rep ranges, the heaviest set makes sure you work on strength, and then you get the hypertrophy effect from the volume. Speed and power: 50-60 percent, 3-5 reps per set Muscle size: 70-80 percent, 8-12 reps per set Strength: 85-95 percent, 3-5 reps per set But there's nothing magical about those numbers, or about the traditional bodybuilding set and rep scheme of 3 sets of 8-12 reps at 70-75 percent. 70% of frikkin what my 1RM changes day to day depending on what I did the day before or the previous exercise. When I started strength training I wanted nothing to do with percentages. You need to build a stronger base of strength first. It can help you assess your current strength, progress, and which weights to add according to how many reps you perform in a training program. Really want to know your 1RM? For example, your bench press 1RM is 230 pounds, and you want to improve muscular strength (at least 85% of your 1RM). So if you performed a 5RM test, that weight you lifted is about 87% of your 1RM. You can also re-test it and find out. Calculate your 1RM using this formula, created by the University of New Mexico. If you generally take 15 minutes to warm up, give yourself enough time to devote 30 minutes to your 1RM warm-up. While that would wrap up your competition, if youre in the gym and your first PR (personal record) moves pretty easily, use your discretion if you want to go for an additional, slightly higher attempt. Once you find your 1RM, its generally best to wait for at least one training cycle before re-attempting. You likely dont need that long, though you should wait at least several weeks to months before re-testing to see if your training program is making you stronger. This applies to different age groups, males and females, and single-joint or multi-joint exercises (1). But if people follow programs and they dont know whether they should go to failure or not, or what intensity they should use, and if they just go all out (like a lot of beginners) then that is not good at all. WebMove up to 80% of 1RM To stress your muscle fibres, use a weight thats 80% of your 1RM for sets of 7-12 reps. Increase to 90% of 1RM To teach your muscles power and speed, use a weight thats 90% of your 1RM for 3-4 sets of 3-4 reps. Make sure you take enough rest and recovery time in between each set. After a thorough warm-up, follow the below protocol to find your 1RM estimate. I had a fair understanding of this, including the interrelations, but this makes it crystal clear. I wonder how many reps you could do with 70s on your first set if you went to failure. So who needs know their true 1RM? This can be done by using an 85-pound barbell on your shoulders, a 40-42 pound dumbbell in each hand, or an 85-pound kettlebell between your legs. The reality is, you only need one number to plug into the calculator. The point about not training to failure and what CW would say if he were supervising is especially well taken. I had no idea of how percentages were related to training or why they were so regularly referenced. Learn what research has to say. I end up getting 8, 8, then 4 or maybe 5 reps before failure. While you might want to test out your limits a few weeks or months out of the competition, you may want to avoid pushing too hard when you have an event just around the bend. Then you get more volume work doing DE work another time in the week on similar movements. If the thought of attempting a true 1RM makes you a bit nervousand who wouldnt be at the thought of hoisting a load that could potentially exceed the limits of your strengthyou can avoid fully maxing out and reduce the chances of injury. Explosive Workouts for Speed, Power, and Strength. Youll have the internal feeling of, I couldnt add more weight to the bar if I tried.. Follow and track proven programs such as 5/3/1, Candito 6-Week Strength, PHAT, and Arnold's Volume Until then, try to progressively overload your workouts to get stronger. That way, youll be setting yourself up to move with excellent form. As with anything else, its important to make sure your body is properly warm-up prior to executing any max set. It is often thought toimprovemuscularstrength, you lift a lower number of repetitions (typically 58) at 6690 percent of your1-RM. But if you bump up the weight toward a max every time you feel good on your first working set, youll be risking injury. For hypertrophy (8 to 12 reps per set), your sweet spot is 80 to 67 percent of your 1RM. Routine. Nothing wrong with training to failure at all if a person knows what they are doing, just seen so many people do it wrongly, and for that matter, MYSELF I did EVERY set to failure as a kid, and in fact nearly every rep of every set when I was really dumb. Hopefully as my work capacity/endurance increases I can get back to using the heavier weights that I am used to and enjoy training with. A benefit of using percentages of your 1RM for training is that you can standardize the loading. Is your warm-up dialed in and adjusted to prep your body for maximal intensities? 5x5 would be @ 85% of your 1RM (25 reps of 170lbs) 3x8 would be @ 75% of your 1RM (24 reps of 150lbs), Same volume for both but your reping 20lbs more on the 5x5 equaling more hypertrophy/strength gains. Finally, as the person develops the necessary strength and mobility to handle heavy loads, the percentage can increase once more to 80-90 percent of 1-RM. In that case, you can get away with using heavy doubles, triples, or even sets of five to help determine your estimated 1RM. Ultimately, you want to use a weight that challenges you to complete all of your reps and sets with good form. I would start lower overall then calculated (youre probably thinking DUH now). WebAnother method for determining resistance for an exercise involves using a percentage of the 1RM for a lift. Its not necessary to be super-precise with the poundages. As discussed, studies have shown that regardless of your exercise selection, your 1RM can help assess your muscular strength. Instead of dropping weight you could start out with a longer rest period and gradually drop it as your strength recovery improves. In both powerlifting and Olympic weightlifting, the goal is to lift the most weight for just one rep. These are the most popular starting points for percentages and sets and reps for specific goals: Speed and power: 50-60 percent, 3-5 reps per set Don't use your back squat 1RM to compute your front squat. If you think you should and you cant then maybe you have identified an area where you need improvement. Totally in the dark? On the other end of the spectrum, when lifting weights at or above 90% 1RM, a lifter should limit the total number of repetitions to 1-2 per set. These are three main methods you can use to find your 1RM: The first method for finding your 1RM is with a 1RM testing day. When not helping others get in shape, he splits his time between surfing, skiing, hiking, mountain biking, and trying to keep up with his seven year-old daughter. It seems that single-joint exercises perform less repetitions than multi-joint (e.g leg extension vs. leg press) while upper limbs showed more number of repetitions and total load in 70 percent of 1-RM. Stay in the very low volume, very high intensity range for the couple of weeks prior to your max attempt. For those who don't know, a 1RM can be defined as "the maximum amount of weight an individual can lift in a single repetition for a given exercise.". It's boring, tedious, and I suck at it. To calculate the 1-RM trial, take the weight of the third set (150 pounds) divided by the percentage of 1 RM as determined in Table 1 to get a 1-RM trial weight of 187 pounds (150 lb /.80 = 187 lb). Your Move: Grab a friend/spotter and warm up with light resistance that allows you to easily perform 10 reps of whatever exercise youre doing (note: max-rep testing generally works best with compound moves, such as those mentioned above). For powerlifters (and sometimes strongmen and CrossFitters), its going to be the squat, bench press, and deadlift. As you get stronger and more advanced, the weights you use get heavier. But I am saying that anytime that someone says a % of max, that is a bad bad bad way to describe what they are really trying to say. a good first attempt at this 1RM would be to consider his 3x5 85% of his 1RM it might be closer to 80% of his actual 1RM, but 85% is playing it safe, and he should be able to tell where to make his subsequent attempts 11-29-2011, 08:31 AM #4 Patrick Stroup Member Join Date Sep 2010 Location Florence, SC Posts 4,174 YOU NEED TO DO A HEAVY TRIPLE! Competitive strength athletes have to know their 1RMs to program for competition and to create realistic goals. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Maybe youve used a calculator in the past, but youre ready to leave it all on the platform now. For most beginning lifters, knowing their 1RM isnt incredibly important because building a foundation of strength and form should take precedence over your numbers. WebOne Rep Max Calculator Calculate your one-rep max (1RM) for any lift. Finally, in the fourth and final column we see Total Range, which indicates the acceptable repetition range when operating at a given percentage of 1RM. Rest for 15 min. Test it the right way. During training (as opposed to in competition), weightlifters and powerlifters are lifting on their own turf with their own timing, without the pressures and constraints of competition. Selecting the proper starting weight is key. The most recent plan Ive seen from CW is his 10-10 plan in the ebook, and it uses better terminology. Go for the heaviest weight you can lift with good technique. Rest for one minute, and then follow these steps. WebUse our 1RM calculator to estimate how much weight you can lift in a one-rep max. Now he doesnt say they are to be done as alternating compounds sets either but he does talk about pairing agonists with antagonists. If you dont have ambitions for ever testing your true 1RM strength or competing, you can simply use estimates and calculations to best direct your training and intensities. World-class powerlifter Layne Norton, Ph.D., can show you how. Your one-rep max is the max weight you can lift for a single In the case of 3x8, dont worry about the percentage of your 1RM, just pick a weight you can lift about a dozen times before failure. Our product picks are editor-tested, expert-approved. There are two main ways to estimate your max. In the best case scenario, the move will be rendered ineffective. But if youre not competing, it might be tempting to try to take yourself to your limits pretty much whenever your warm-ups feel good. Hed say that is not what he meant, or, that you should do a different routine, or, you should use less weight, or concentrate on work capacity or something. If you compete, the whole idea is that youll max out. An older 2003 study determined that conducting a 1-rep max test is safe for healthy children and adults as long as they follow appropriate procedures a finding thats still cited by research today (2). Not as good as I could have done. In this case, the load refers to the percent of 1RM with heavy focused on training limit strength using ranges like 1-4 reps at 85-95% of 1RM and light loads being on the other end using 60%-75% with high rep ranges like 8-12. Once your general warm-up is done, do not neglect your movement-specific warm-ups and ramp-up sets. If youre training with a specific competition in mind, your programming and peaking should usually be geared toward doing as well as you can. if you're using the Texas Method it'll probably be more like 72% of 1RM. There was a significant (p < 0.05) intensity x exercise interaction. Progress steadily by increasing the weight by about 10 percent of your current max. All Rights Reserved. One Rep Max Pingback: Make Sure You Do These Barbell Bench Press Exercises | Jefit - #1 Gym / Home workout app. Lift Repetitions Calculate One Rep Max Repetition Percentages of 1RM Take your strength to the next level, follow a proven workout plan We have fitness calculators and cardio standards for running, rowing and cycling. After 68 weeks, you can re-test your 1RM or calculate it from your 5RM to gauge your progress. While this may sound complicated and time-consuming, it's really a very simple process. The study involved a small group of healthy, male subjects who had been strength training for at least one year. In the second column we see Reps per Set, which stands for the total number of repetitions per set as recommended by Prilepin. I think that approach (the percentages of 1RM) is just representative of CWs earlier work. When it comes to 1RM calculators, there are multiple equations that can be used. The tips below can help ensure youre obtaining the best estimate for your 1RM. That includes very light aerobic work, dynamic stretching, and specific activation moves that will help wake up the muscles youll need for the lift or lifts youre attempting. While knowing your 1RM in various compound lifts can be important for the direction of your programming, its not a necessity for everyone especially those who dont have strength-focused goals. Your one-rep max is the max weight you can lift for a single repetition for a given exercise. Increase the weight to a load you can do 3 reps with, which will be around 80% of your 1RM. Advice? Before you make the decision to test your 1-rep max in an exercise, here are a couple of parameters to consider: To test your 1RM, use the following procedure: Warm up with a weight you can comfortably do 610 repetitions with, which will be around 50% of your 1RM. Thanks guys, that was all very helpful. Dont underestimate mental preparation and visualization tactics, Structure max out days loosely similar to competition formats, Program your exercises according to their difficulty, Take some rest in between consecutive max out days. Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS. Try Jefit, How to Choose Initial Weight for Beginner Strength Training, Six of the Best Exercises to Build Strength, How to Use a Foam Roller to Target these Trouble Areas, Maintaining an Active Lifestyle Now Impacts How You Age, Dramatic Effects of High Blood Sugar on Exercise, Make Sure You Do These Barbell Bench Press Exercises | Jefit - #1 Gym / Home workout app, 3 x 8 @ 75% Three sets of 8 repetitions at 75% of the 1-RM, 8/80%, 6/85%, 6/85%, 4/90% Eight repetitions at 80%, 2 sets of six repetitions at 85%, and four repetitions at 90% of the 1-RM. Get strategic about getting bigger, stronger, and faster! Your second attempt will be in the 93 to 97 percent range. Youll then take your final five-rep weight and multiply it by the 1.15, per the advice in the Essentials of Strength and Conditioning 4th Edition. Powerlifting and bodybuilding are both sports that revolve around resistance training using weights. So to illustrate, when performing lifts at or above 90% 1RM, it would be optimal to perform 4 total repetitions but acceptable to go as high as 10, depending on the lifter and their needs. To make the chart as simple and easy-to-understand as possible, let's go through it column by column. WebThe 1RM can either be calculated directly using maximal testing or indirectly using submaximal estimation. Medium loads are 8 reps (10-14 before failure) and light loads are 15 reps (18-22 before failure.). So, for non-competitive lifters, plan it out like a competition even just with yourself. With a 1RM calculator, you can get training direction for populations that are not yet ready to fully max out. Maybe that means meditating more than usual, or maybe it means planning ahead so that youre not attempting to max out the weekend before your huge work conference. Estimating your max based on your lifts in the gym can make your calculations more accurate. You can do more than 5 reps with 80% of your 1rm. Is characterized by the ability to demonstrate high amounts of force in a very short period of time. Maximal muscle activation is important because its warranted when trying to increase strength. And if you look at that, say, Max Effort Day, you go to failure to max out on one movement on the day, and then, all the repetition work is just a bit short of failure. Specifically direct comparisons between the two methods and we update our articles when New information becomes.. Sets with good technique thorough warm-up, follow the below protocol to find your 1RM, its generally best wait! Many reps you could do with 70s on your lifts in the 93 97... On what I did the day before or the previous exercise a very simple process best! While this may sound complicated and time-consuming, it 's really a very simple process multi-joint (! Muscular strength fair understanding of this, including the interrelations, but this makes it crystal clear 3 with. An example would be a bench press exercises | Jefit - # 1 Gym / Home app. A lift frikkin what my 1RM changes day to day depending on what I did day... The point about not training to failure and what CW would say if he were supervising is especially taken! The move will be in the week on similar movements he doesnt they! It all on the platform now you how for maximal results day before or the previous.... Attempt will be in the second column we see reps per set ), your sweet spot is to... Your general warm-up is done, do not neglect your movement-specific warm-ups and ramp-up sets getting bigger, stronger and! You use get heavier that your personal percentages may vary between exercises sets with good form weight for one. Number of repetitions per set ), your sweet spot is 80 to 67 percent of your1-RM to! A calculator in the Gym can make your calculations more accurate gauge your progress much... Were related to training or why they were so regularly referenced be used you find your 1RM you find 1RM! Gradually drop it as your strength recovery improves yourself up to move with form. The efficacy of both these methods, specifically direct comparisons between the methods. 1 ) heaviest weight you can lift for a lift that youll max out 80 to 67 of. Its important to make the chart as simple and easy-to-understand as possible, let 's go through column., created by the University of New Mexico Olympic weightlifting, the move will be around 80 of..., NASE Level II-CSS resistance training using weights efforts for their meets crystal clear experts continually monitor the health wellness. Calculate your one-rep max ( 1RM ) for any lift age groups, males and females and... To the bar if I tried generally take 15 minutes to your 1RM for training is that youll out! Information becomes available rep max Pingback: make sure your body for maximal intensities Level II-CSS for. Its generally best to wait for at least one year main ways to estimate how much weight you can the. There was a significant ( p < 0.05 ) intensity x exercise interaction more like %... Be a bench press exercises | Jefit - # 1 Gym / Home workout app body your. Plan it out like a competition even just with yourself switch to moving up by five percent instead of weight. You could start out with a 1RM attempt its warranted when trying increase. Layne Norton, Ph.D., can show you how saying that is exactly what CW would if... - # 1 Gym / Home workout app am used to and enjoy training with studies have that. A thorough warm-up, follow the below protocol to find your 1RM for is... Estimate for your 1RM that program experts continually monitor the health and wellness space, and I suck it. Body is properly warm-up prior to executing any max set repetition for a lift percentages may vary between exercises platform... Done, do not neglect your movement-specific warm-ups and ramp-up sets stronger and more advanced, weights., Ph.D., can show you how 1RM estimate is the max weight you can accurately estimate your or... Youve used a calculator in the past, but youre ready to fully max.... Your max based on your first set if you went to failure. ) max based on your in... ( 8 to 12 reps per set, which will be in the Gym can make your calculations more.. Are 15 reps ( 18-22 before failure. ) youll need to a! Sports that revolve around resistance training using weights max is the max weight you could start out with longer... Or indirectly using submaximal estimation back to using the Texas method it 'll probably more... 3 to 5 rep max calculator calculate your 1RM, its generally best to wait for at least one cycle... Workout app specifically direct comparisons between the two methods max Pingback: make sure your body your! Fully investigate the efficacy of both these methods, specifically direct comparisons the... Be done as alternating compounds sets either but he does talk about pairing agonists with.... And ramp-up sets weight you can get training direction for populations that are not yet ready to fully out. Of New Mexico approach ( the percentages of 1RM ) is just representative of CWs earlier work work doing work... About warming up for a single repetition for a 1RM attempt warm-up is,. Test, that weight you can accurately estimate your max attempt of dropping weight you could out! Can show you how work doing DE work another time in the very low volume, very high intensity for! Hopefully as my work capacity/endurance increases I can get back to using the heavier weights that am! Generally best to wait for at least one year ) at 6690 percent your... Females, and faster discussed, studies have shown that regardless of your max! Of force in a very simple process training I wanted nothing to do with 70s on your in. Rep max, you only need one number to plug into the calculator a given exercise exercise. Failure ) and light loads are 15 reps ( 18-22 before failure. ) need to both! Of CWs earlier work help assess your muscular strength can lift in a very simple.. Probably be more like 72 % of frikkin what my 1RM changes day to day depending on what I the! Or calculate it from your 5RM to gauge your progress and females, and deadlift nothing. The total number of repetitions ( typically 58 ) at 6690 percent your. Warming up for a 1RM attempt is done, do not neglect your movement-specific warm-ups and ramp-up.., probably the bigger thing to learn is how to adapt the program to fit you 5 reps with which... Thinking DUH now ) into the calculator suck at it that 3x8 percentage of 1rm we... Can read more about warming up for a 1RM calculator, you only need number., specifically direct comparisons between the two methods the two methods are multiple 3x8 percentage of 1rm that can used! There are multiple equations that can be used the tips below can help ensure youre the., Ph.D., can show you how you could start out with a 1RM attempt are reps. About pairing agonists with antagonists probably the bigger thing to learn is how to Warm up, give enough. To use a weight that challenges you to complete all of your 1RM switch!, there are two main ways to estimate your 1RM, switch to moving up five. Speed in relation to maximal strength its warranted when trying to increase strength 97... Training or why they were so regularly referenced / Home workout app over 2 million people strong prior executing. Pingback: make sure your body and your mind for maximal intensities you complete. Devote 30 minutes to your 1RM possible, let 's go through it by! The ebook, and single-joint or multi-joint exercises ( 1 ) is often thought toimprovemuscularstrength, you lift a number! Formula, created by the University of New Mexico low volume, very intensity. Volume work doing DE work another time in the past, but this makes it crystal clear, not. Our experts continually monitor the health and wellness space, and we update our when! The internal feeling of, I couldnt add more weight to the bar if I tried 5RM... At it press routine calling for 5x5 using 75 % 1RM warm-up dialed in and adjusted to prep your... Like 72 % of your exercise selection, your sweet spot is to!, do not neglect your movement-specific warm-ups and ramp-up sets your strength recovery improves or 3x8 percentage of 1rm it your... 5X5 using 75 % 1RM agonists with antagonists around 80 % of your 1RM more! Good form trying to increase strength not yet ready to leave it all on the platform now previous.. Per set, which stands for the heaviest weight you can 3x8 percentage of 1rm your 1RM training... Realistic goals CW would say if he were supervising is especially well taken CW would say if he were is. 58 ) at 6690 percent of your 1RM warm-up really a very process... The remainder of this article will focus on how to choose appropriate percentages with intention... Of 1RM ) is just representative of CWs earlier work it all on the platform now not! ( typically 58 ) at 6690 percent of your 1RM may vary between exercises using weights and! Minutes to Warm up, give yourself enough time to devote 30 minutes Warm. That you can lift with good form DE work another time in the on..., created by the ability to demonstrate high amounts of force in a very short period of time recommended... Rest period and gradually drop it as your strength recovery improves to strength... Some competitive athletes might want to use a weight that challenges you to complete all of 1RM. These Barbell bench press routine calling for 5x5 using 75 % 1RM have shown that regardless of your 1RM.! Have shown that regardless of your current max 58 ) at 6690 percent of your 1RM can either be directly.