RM Calculator

Discussion in 'Hypertrophy-Specific Training (HST)' started by JVoHs22, Apr 2, 2006.

  1. JVoHs22

    JVoHs22 New Member

    Is there a way to calculate your 5 RM for the exericises if you know your 15 RM and 10 RM for all of the exercises? If so, how do u calculate the 5 rep maxes?
     
  2. Lol

    Lol Super Moderator Staff Member

    Useful page on ExRx.net here:

    One Rep Max calculator

    It's always best to actually find your 5RMs but, if you estimate, you can find out what your 5RMs really are by continuing to increment during the post 5s (assuming your estimate was slightly below what it actually is by the time you get to your 5RM w/o). Make sense?
     
  3. JVoHs22

    JVoHs22 New Member

    yeah i get it. so ur saying that i can find out my 5 RM's for my next HST cycle during the last 2 week of this cycle where i just increment the weight do 5 reps for each exercise?
     
  4. Lol

    Lol Super Moderator Staff Member

    That's it! And then you could carry on for a further two weeks at your newly found 5RMs or do negs. That way you can extend the cycle a bit if your joints are holding out.
     
  5. Totentanz

    Totentanz Super Moderator Staff Member

    Looking on google, I found this hst calculator... it works the same as the 1 rep max calculator, but might be easier to use.
     
  6. Canadian Iron

    Canadian Iron New Member

  7. Chuck L Head

    Chuck L Head New Member

    Simple mathemagics to estimate maxes:

    15RM * 1.2 = 10RM
    10RM * 1.15 = 5RM

    Of course, all calculations are estimates and if you want maximum results, you'll take the time to use the estimates to perform the actual lift to determine the correct max.  The calc's work out to be pretty good.  I suggest erring on the side of caution and round down when the calculated number falls between multiples of 5 (or whatever is the smallest increment you / your gym allows).

    Hope that helps.
     
  8. Chuck L Head

    Chuck L Head New Member

    Simple mathemagics to estimate maxes:

    15RM * 1.2 = 10RM
    10RM * 1.15 = 5RM

    Of course, all calculations are estimates and if you want maximum results, you'll take the time to use the estimates to perform the actual lift to determine the correct max.  The calc's work out to be pretty good.  I suggest erring on the side of caution and round down when the calculated number falls between multiples of 5 (or whatever is the smallest increment you / your gym allows).

    Hope that helps.
     

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