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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.
In fact, senior weight lifting—that is, doing resistance training with machines and/or free weights in your 60s and beyond—offers physical and mental benefits that make it a far more important ...
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).
Instructions: Perform four sets of 10 to 12 reps for each exercise, resting for 60 seconds between each set and exercises to give your muscles enough time to recover without losing momentum.Choose ...
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]
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