Finding your maxes
- Thread starter Blizz
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HstRiggins
New Member
well accoring to the excel worksheet i have to determine this info, you're 1 rep max would be 90 and 4 rep max would be 60
Probably not linear, but we can use linear regression as an approximation...
If you like playing with math, you can try the methods in these articles:
Determination of Repetition Maximums
Creating a Repetition Maximums Calculator
If you like playing with math, you can try the methods in these articles:
Determination of Repetition Maximums
Creating a Repetition Maximums Calculator
The calcs I posted are really just a field guess sort of algorithm or something; I usually get two different results between them. I think there may be somewhat of a curve incorporated into them to more qualify real-world results, rather than a straight linear formula, so when you put some silly little 20lb thing in there, it's out of the normal range of usage.
At least, that's my guess on it. I'm lousy at math, so I use the calcs. Always consider that we're organic beings and not machines, so somewhere around a bazillion factors come into play here. Your results this month may not be the same next month, even if your other lifts have no changes.
At least, that's my guess on it. I'm lousy at math, so I use the calcs. Always consider that we're organic beings and not machines, so somewhere around a bazillion factors come into play here. Your results this month may not be the same next month, even if your other lifts have no changes.
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(Minime @ May 22 2008,8:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'm somewhat of a math nerd, so I've tried using linear inter/extrapolation to find my different maxes - at least for me, it works like crap.</div>
Your problem may be that you are assuming it is a linear distribution.
Have you assumed log-normal, polynomial, exponential or power from another base?
(Minime @ May 22 2008,8:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'm somewhat of a math nerd, so I've tried using linear inter/extrapolation to find my different maxes - at least for me, it works like crap.</div>
Your problem may be that you are assuming it is a linear distribution.
Have you assumed log-normal, polynomial, exponential or power from another base?
In addition to what Quad and Colby said, I find that the calcs depend on what you have been doing lately. If I've been working in the 15s for a while, then my 1-5RM predictions get more inaccurate. And, after working with my 5RM weights for some time, my predicted 15RMs were off more than I like. It was this phenomenon that led me to attempt a mathematical approach to this problem. I did try other than linear approaches, but I thought the complexity of the equations outweighed any improvement in the predicted RMs.
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(colby2152 @ May 22 2008,8:55)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Have you assumed log-normal, polynomial, exponential or power from another base?</div>
For one exercise, I tried taking three data points and deriving an exponential function from those three. Didn't really come out that well either. My guess as to why it worked so bad is that I did two of the sets at the same workout, so the results from the second set were likely skewed by the fatigue from the first set, hence rendering the function useless.
Anyway, since there are so many factors in play, it's probably easier to just take the maxes the hard way - take a week at the end of the cycle to check how much you can actually lift for every rep range.
(colby2152 @ May 22 2008,8:55)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Have you assumed log-normal, polynomial, exponential or power from another base?</div>
For one exercise, I tried taking three data points and deriving an exponential function from those three. Didn't really come out that well either. My guess as to why it worked so bad is that I did two of the sets at the same workout, so the results from the second set were likely skewed by the fatigue from the first set, hence rendering the function useless.
Anyway, since there are so many factors in play, it's probably easier to just take the maxes the hard way - take a week at the end of the cycle to check how much you can actually lift for every rep range.
I actually outguessed the calculator before, so I think you're right. Most of us know about where we are at all times, barring sickness and stress. New guys have to just do the legwork, but can use those workouts as just that: workouts.
I doubt that anyone is right on the money in a first cycle, since strengths are also being developed during the cycle, and there is so much room for error. So you use the second cycle for corrections, and by the third you're right in your groove.
I doubt that anyone is right on the money in a first cycle, since strengths are also being developed during the cycle, and there is so much room for error. So you use the second cycle for corrections, and by the third you're right in your groove.
Now here is an idea!
Use it if you want to (mostly newbies). Use a 3-week cycle (one week per RM-range) to find your maxes. This way you have some load progression at each workout and you are targeting your maxes without too much fatigue added into the equation. There should be some strength gains using this method of course, but still a kind of solution to the beginners. As Quad said, see it all as proper workouts.
One alternative way of working out the maxes during this 3-week cycle could be to use a progressive reversed rep-range, say 19, 15, 13, 10, 8, 5. This way you will have a clue to if the curve is linear or not (this is not an exact science). These rep-ranges weights are also what you usually will touch when doing a proper cycle (going from the beginning of 15s to the end of 5s).
Use it if you want to (mostly newbies). Use a 3-week cycle (one week per RM-range) to find your maxes. This way you have some load progression at each workout and you are targeting your maxes without too much fatigue added into the equation. There should be some strength gains using this method of course, but still a kind of solution to the beginners. As Quad said, see it all as proper workouts.
One alternative way of working out the maxes during this 3-week cycle could be to use a progressive reversed rep-range, say 19, 15, 13, 10, 8, 5. This way you will have a clue to if the curve is linear or not (this is not an exact science). These rep-ranges weights are also what you usually will touch when doing a proper cycle (going from the beginning of 15s to the end of 5s).