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For example, if a person can lift 100 pounds on a given exercise for 10 reps, the estimated one rep max would be 133 pounds for both formulae. However, if the person were to complete only 6 reps, then Epley would estimate a one rep maximum of approximately 120 pounds, while Brzycki would return an estimate of approximately 116 pounds.
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In this case, you’ll want to go for a weight that is 70 to 90 percent of your one-rep max and stick to three to five sets of three to six reps. You’ll also want to focus on compound movements ...
When a weight is as low as 30 percent of your one-rep maximum, it’s a weight you can do more than 30 times in a set. “If that’s done appropriately, that is miserable.
A repetition maximum (RM) is the maximum weight a person can lift for the indicated number of repetitions. For example, a 10RM is the weight at which a person can do 10 lifts, but fail to fully perform the 11th. Similarly, a 1RM, or one-repetition maximum, is the most a person can fully lift (at least) once.
Common set & rep schemes are based on a percentage of the lifter's 1RM (one rep maximum—meaning the most weight they are capable of lifting one time). For example, 5 sets of 5 reps (5x5) at 75% of the 1RM. Rest periods between sets range from 2–5 minutes based on the lifter's ability to recover fully for the next set. [137]
During the set the lifter must also consider the amount of weight. For any given exercise, only about 60% of the lifter's one rep max should be used. For example, if a lifter's maximum bench press amount is 100 pounds (45 kg) then they should only lift 60 pounds (27 kg) for each rep.
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