What is the most reliable equation to estimate 1RM bench press from 3RM bench press?
Generally, 3-RM is 91-93% of 1-RM.
Baechle, T.R., Earle, R.W. and Wathan, D. (2008) Resistance Training. In: Essentials of Strength Training and Conditioning. Ed: Baechle, T. R., Earle, R. W 3rd edition. Champaign, IL: Human Kinetics.
Thank you so much sir.
dear Sajith Udayanga
1 Rep Max Percentages
Reps %1RM
1 100
2 95
3 93
4 90
5 87
6 85
7 83
8 80
9 77
10 75
11 73
12 70
and You do not need an equation that calculates site easily without equation
http://www.bodybuilding.com/fun/other7.htm
Use Brzycki equation (Brzycki, 1995) [1RM = W x 36/ (37- R)] where the W= weight (Kg); R= number of repetitions .
Brzycki, M. (1995). A practical approach to strength training: Masters Press Indianapolis, IN.
What Prof Warren gave you is still the best reference where you can find the table REPS vs. 1RM% .
I just attached a very brief table which pretty much summarise the same.
M
http://www.elitefts.com/wp/wp-content/uploads/2013/11/elitefts-mladen-exertion-level-2.jpg
Mladen's table is very good! But i'm using Essentials of Strength Training and Conditioning Table 15.7. i think this is best table.
Thank you so much for everyone.
The Beachle,Earle and Wathan reference is very commonly used however most methods give a similar outcome.
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