One repetition maximum
What is it used for?
Maximums are the base value used to build any weight training programme. After calculating your maximum weight, you can use this figure and percentages of it to plan your training with set objectives: developing explosive strength, increasing power, increasing speed, toning, increasing muscle mass etc.
How are maximum weights calculated?
There are several ways to calculate maximum weights, using direct and indirect methods and different procedures. In keeping with our philosophy, we have tried to simplify this process and maintain a high level of professionalism by creating an instrument to allow professionals and beginners alike to calculate their maximum weights for each exercise. Users can save results in their profile for future consultation and comparison. The test is based on the number of repetitions you can do with a given weight. The lower the number of repetitions, i.e. the closer this is to one repetition only, the more accurate and reliable the result will be.
Standard protocol for calculating maximum weights
Below is a standard protocol that we propose for all levels of professional and amateur users. As always, we advise you to do the test in complete safety, under the guidance of a professional in the sector.
1| Do a round of 10/12 repetitions of the exercise you have chosen to test, using the minimum load possible.
2| Do 1 minute of recovery followed by 30 seconds stretching the muscle area involved.
3| Do another round of 8/10 repetitions, with a slight increase in weight on the previous series.
4| Do 1,30 minute of recovery followed by 30 seconds stretching the muscle area involved.
5| Do another round of 6/8 repetitions, with a slight increase in weight on the previous series.
6| Do 2 minutes of recovery followed by 30 seconds stretching the muscle area involved.
7| Do a round of the exercise, loading the maximum weight that you think you are capable of lifting fully and correctly.
NB: take note of the weight used and the number of repetitions done, which will be needed to calculate the maximum weights.
*The DEMO protocol ( bench presses exercise ) is a sample that can be used for all exercises.