Why Your “Max” Isn’t Your Max: The Six Types Of Actual Maxes
The first type of actual maxes are those which are not actually true maximums. These types include the ones where you only do a certain number of reps or sets with a weight before dropping it, or the ones where you perform some other exercise after lifting weights.
In these cases, your true max is probably lower than what you think it is. There are two reasons why this happens:
You don’t have enough experience to reach your true max because you haven’t done enough repetitions with the weight. You don’t have sufficient strength to lift the weight. If you want to get stronger, then you need more repetitions and higher weights. And if you want to increase your bench press, then you need more time and effort!
The second type of actual maxes are those which are true maximums. They’re the ones where you lift a specific amount of weight for a set number of times. For example, if you do 10 reps with 50 pounds, then you’ve reached your true max. However, there’s another kind of actual maxes that aren’t quite as accurate as true maxes:
RM Calculator: How To Calculate Training Max?
The 1RM calculator is a great way to find out all of this information. It’s probably the most commonly used method and involves using your best lift out of a single rep. So, if you can bench press 300 pounds for a single rep, then your 1RM is 300 pounds.
However, the 1RM calculator isn’t always accurate since sometimes you can get more than 5 reps with a weight that you would expect to do only one rep with. This is the case with, for example, a powerlifter who tries to make it to the national stage and needs to qualify.
If you’re not trying to hit a specific number, then the 1RM calculator is still useful for getting an idea of how much weight you can lift.
However, another kind of actual maxes is when you do a combination of different sets and reps with the same weight. This means that the number of reps you can do at a weight doesn’t accurately represent your strength.
This is most common with machines or barbell exercises in which you can change the leverage. For example, if you can bench press 300 pounds for 10 reps, then change the leverage so that it’s easier to lift, you might be able to do 20 reps.
So, machines and barbell exercises aren’t very useful for finding your true max. They’re best for building muscle and muscle memory.
Free: Download the Max Calculator Worksheet. You’ll get the sheet as a PDF, so you can easily have it on your phone or at your gym to track your lifts. Includes all exercises and formulas for bootstrapping!
How to Use the Max Calculator
The calculator works by calculating using one of three methods:
1. Your known 1 rep maximum (1RM) weight lifted for a single repetition, 2. Your high end of the rep range in which you can lift a weight for at least five repetitions, 3. Your recent repetition maximum (RM).
The third method is not as accurate since it relies on how many reps you did in your last set. The second method is more accurate since you’re lifting a weight that you can at least do for five reps.
All three of these methods are necessary to give you the most accurate reading possible.
Furthermore, all three of these methods take different kinds of workouts into account. Someone who only trains for strength will have a higher 1RM than someone who also trains for muscle size and endurance.
And that’s why there are three methods: to accommodate everyone’s different training goals.
Note: This calculator is intended for adults in good health and is not a replacement for medical advice. By using this calculator, you hereby swear that:
You understand that theNational Institutes of Health has stated that people who exceed a 10% increase in their TRUE one rep max should consult a physician. You are solely responsible for any injury you receive, sustained during the use of this calculator. You understand that this calculator does not actually test your “one rep max.”
All three methods are included. Enter your values into the yellow highlighted fields. The other fields will be automatically calculated.
Eventual Goal 1RM – Known Weight Lifted Once Rep Range – More Than 5 Reps Rep Range – 5 or Fewer Reps Recent RM – This is the number of reps you did with a weight in your last workout. NOTE: If this number is lower than the weight you just lifted, then your previous workout wasn’t a “real” RM test.
Search for: RecentRM Rep Range % of Eventual 1RM 1RM
7RM 8RM 9RM 10RM 11RM 12RM 13RM 14RM 15RM 16RM 17RM 18RM 19RM 20RM
Note: Depending on your browser and its settings, you should see a button here to download the file: download.php. If you cannot (or do not want to) download the file, you can try viewing the source code for the current page and copying the URL of the file from there.
Why Use This Calculator?
The calculator is useful for people who are trying to achieve a given one rep maximum (1RM). There are three methods to use for finding your 1RM, and the calculator uses all three to get as close to your real maximum as possible.
The three methods are:
The 1RM (or known) weight lifted once, The Rep Range – 5 or fewer reps, and The Rep Range – More than 5 reps
You will first need to enter in a weight that you KNOW you can lift for a single repetition. This weight could be anything, but it is often the heaviest weight you can lift for a single repetition in a “good form” exercise like the bench press or squat.
Next you will enter in a weight that you can lift for at least five repetitions. This weight does not have to be as heavy as the first one. But keep in mind that the weight on the calculator is the weight you believe you can lift for just five repetitions. If you aren’t sure, then pick a lighter weight.
Finally, you will enter in a number of repetitions that you can lift a weight for. This weight should be much less than the first two weights. In fact, this weight should be light enough that you are not really struggling to lift the weight at all.
The calculator will output a weight range that you should be able to lift based on the three methods. Your goal is then to keep lifting weights until you reach the highest weight in this range.
Common Issues and Questions
Why is my calculator result different than what the book says?
The most common reason for this is that you are using a different style of squat than the one in the book. The calculator gives its results based on the style of squatting in the book which is called the “Olympic” squat. If you search around, you may be able to find a direct conversion between the two types of squat.
Another common issue arises when people are using dumbbells instead of barbells for the exercises. The book, and thus the calculator, give their results based on using barbells while dumbbells will usually change the results by a small amount.
One other common issue is that people round when they shouldn’t, or don’t round when they should. For example, if you ever need to take half weights in the book or calculator, you need to round up. This issue is described in more detail in the section on how to use the calculator.
I get a different answer when I use the calculators, is something wrong?
Quite possibly not. While I have tried to make sure that the calculators give correct results for most people in most situations, I cannot cover every combination of person, weight, and situation. In fact, the book mentions that different people will get different results when using the same method.
So, if you get a different answer than the book or calculator give, don’t immediately assume something is wrong. Try using both calculators and see which one gives you closer results for your situation.
Why do I get half pound when I enter weights?
Most dumbbells are only accurate to the nearest 1/4 of a pound, so you may have to work with weights that are approximate to the weight you want. For example, if you have dumbbells that are 15 lbs and 16 lbs and you want to do a exercise that requires 20 lbs, then you would enter 15.5 into the weight field.
You’ll have to do this in either fields where you are required to give an exact weight or fields that accept unlimited user input (like the last field in the seating arrangement).
Also, keep in mind that most dumbbells have some sort of “factory variability”. This means that each dumbbell has a slightly different weight than the others of the same label. I have a set where the 5 lb dumbbell is actually 4 lbs and 6 lbs, while the 10 lb dumbbell is actually 9 lbs and 11 lbs. I don’t know if this is normal or my set is just weird, but I thought I should mention it.
How should I round?
Always round weights up if using the calculator, and always round your goal weight up if you are trying to achieve a certain result with the books method.
The other thing you may need to round is your body weight. The book gives sample goals for a variety of weights, so you may want to achieve one of those. However, the book only gives rough weights and tells you to adjust based on how much you want to weigh. As an example, your target weight could be somewhere between the 150lb and 160lb goal weight.
To achieve that, you would need to round your current weight to the nearest 5 lb interval then use the corresponding goal weight from the book.
How should I interpret my outcome?
The outcomes are phrased in the form of “You will weigh X pounds on Y date”. This means that you will probably weigh slightly more or less than this, as weight fluctuates throughout the day. So if your outcome says you’ll weigh 180 pounds on July 22nd, then July 22nd you should be around 180 pounds or so, maybe a few pounds higher or lower depending on what you’ve been eating.
Your outcome is also based off of your daily actions today. If you drastically change something you are supposed to, then you may see a difference in your outcome.
When will I get my outcome?
Outcomes are generated once per day. If there is something that you would like to receive an outcome for but you know that it won’t happen until tomorrow, then come back tomorrow and you should have an outcome waiting for you.
Why am I not having any luck finding any outcomes related to my situation?
In order for you to get an outcome related to your situation, you need to do the following:
You must be logged in. You must have recently (within the past few hours) used one of the weight calculators or the book’s BMI calculator. You must not have recently received an outcome that is exactly the same as what you want.
Sources & references used in this article:
Leadership is an art by DT Max – 2013 – Penguin
Enjoyment of laughter by M DePree – 2011 – books.google.com
Composing interactive music: techniques and ideas using Max by M Eastman – 1936 – books.google.com
50 years a biomedical engineer remembering a long and fascinating journey by T Winkler – 2001 – books.google.com
Max Weber and the culture of anarchy by M Elbaum – 2018 – Verso Books
Design of a generic learning interface agent by ME Valentinuzzi – Biomedical engineering online, 2012 – Springer