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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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She also recommends lifting weights that are 60 to 80 percent of your one rep maximum and following a plan (her recs include push-pull programs and upper/lower splits).
Take five or 10 pounds off the weight listed, or a few reps off the max reps listed, and work in that range: In the above deadlift example, this could be doing sets of 245 for five, or sets with ...
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]
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How: Place one knee and hand on a bench, grip a dumbbell with the opposite hand, and pull it toward your hip. Focus on squeezing your shoulder blade. Sets and Reps: 3-4 sets of 10-12 reps per side. 4.
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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