Announcement

Collapse
No announcement yet.

How much weight in relation to my one rep max?

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • How much weight in relation to my one rep max?

    I'm training for strength, not size, but im not sure how much I should be lifting. If I'm doing sets of 5x5, what % of my one rep max should I be lifting?

    I heard 90% for three reps, so it'd be like 80% right?

    Also lower reps + higher weight = more strength right? should I drop those sets down to 3x3's?

  • #2
    Here's a handy 1RM calculator: Predicting One-rep Max
    I guess this calculator is kinda the opposite of what you're asking for, sorry. But the table at the bottom should still be useful (~85% for 5 reps... but if you're doing 5 sets, then 80% seems reasonable)

    And strength standards: Weightlifting Performance Standards
    Exrx.net also has lots of good info on lifting in general.

    I would recommend doing some heavy sets with low reps and some lighter sets with higher reps. I don't think one should train only in one rep range. I've been doing reverse pyramids (a few warm up sets, a few sets at max weight, step weight down and increase reps for a few sets) and it's been working great for me. But yes, in general, working with heavier weights will make you stronger than with lighter weights.
    Last edited by yodiewan; 03-05-2011, 09:48 AM.

    Comment


    • #3
      Thats a good tool, but now what % should I choose for 5 reps?

      Comment


      • #4
        If you are doing SS or SL 5x5s you should be starting with just the bar and build from there, if you are more advanced you should be looking at a different program.
        My whole life, I've felt like an animal......but I've ignored my instincts. I ignored what I really am. That will never happen again.

        My blog

        Comment


        • #5
          no...i can definatly do more than the bar. I've been lifting for a while but haven't been doing it "properly". Now im really keeping track of my strength.

          Could you reccomend a good two-day routine for strength?

          Comment


          • #6
            Originally posted by milkycereal View Post
            no...i can definatly do more than the bar. I've been lifting for a while but haven't been doing it "properly". Now im really keeping track of my strength.

            Could you reccomend a good two-day routine for strength?
            Day 1: Deadlift.

            Day 2: Squat.
            Sandbag Training For MMA & Combat Sports
            Sandbag Training Guide on Kindle
            The Complete Guide To Sandbag Training
            Brute Force Sandbags
            www.facebook.com/sandbagfitness
            http://fitedia.com/ - Health and Fitness eBooks, video, audio and workshops

            Comment


            • #7
              Originally posted by Coach Palfrey View Post
              Day 1: Deadlift.

              Day 2: Squat.
              I lold
              But seriously, you don't think the 2 day program would be better with a row/chin/power clean on day 2 and a benchpress/overhead press on day 1?

              Comment


              • #8
                Originally posted by Pandadude View Post
                I lold
                Hehe - I did too, and I must admit it has a valid point.
                Sometimes you need to be told the truth in order to be able to see it.

                My journal

                I see grain people...

                Exist in shadow, drifting away.

                Comment


                • #9
                  Mehdi's StrongLifts 5x5 is good - it is generally 3 days / week, but you can do it in two. As for the starting weight - dont worry too much about it. Take your 1RM, take 30-40% off and this is where you start. You will be adding 2.5kg every session anyway, so will you be back up sooner than you would like :-) - don't get too greedy. Contrary to what some websites want to tell (sell) you, you are in there for the long run, not for 3 months.
                  And if you really can't deal with being seen with such a low weight, just to do sets across starting at 1RM - 40%, adding 2.5kg every SET. You will know very quickly where your 5x5RM is

                  UPDATE: a word of warning - athlethes are at a higher risk of injury just after they return after a break: their nervous system knows how to make the muscles work, but the muscles are no longer there. Best case: monster DOMS. Worst case: Rhabdomyolysis
                  Last edited by Thor Falk; 03-06-2011, 06:36 AM.
                  http://thorfalk.wordpress.com

                  Comment


                  • #10
                    Originally posted by Pandadude View Post
                    I lold
                    But seriously, you don't think the 2 day program would be better with a row/chin/power clean on day 2 and a benchpress/overhead press on day 1?
                    Yeah, I was just being facetious. You get the idea though
                    Sandbag Training For MMA & Combat Sports
                    Sandbag Training Guide on Kindle
                    The Complete Guide To Sandbag Training
                    Brute Force Sandbags
                    www.facebook.com/sandbagfitness
                    http://fitedia.com/ - Health and Fitness eBooks, video, audio and workshops

                    Comment

                    Working...
                    X