Weight Training Chart - Calculating or Reading Your One Rep Max
One of the common types of strength training is the weight training where one aims to build the strength, the size and the shape of his or her muscles with the use of weight training equipments and the guidance of weight training programs. The programs are specifically developed to achieve an individual’s desired shape and muscle tone. Other than the training program and the equipment that are used in weight training, a weight training chart is an important tool that you should have before any weight training activity. Here are some guides on how to read or calculate your 1 reps max.
· One Rep Max discussed - Most of the weight training programs require you to perform activities that you necessarily have to perform in a number of repetitions, thus you need a training chart to tell you your 1 rep max. The repetitions are based on the percentage of your one rep max which you can only determine if you are able to calculate it. At present, it is not that difficult to know your rep max since you can just find it using max outs that are often available in weight training gym or through the use of a one rep max calculator which you can find in most websites for free. The max is simply the maximum amount of weight that you can carry or that your body can support for one whole repetition.
· Reading a weight training chart - As to how to read a chart, it is just simple. Take for instance a person with a max of 150 pounds. The weight training program requires you to perform three sets of eight repetitions using at least 65 percent of your one rep max. You can either use a calculator to perform this or you can have with you a chart that you can use. To read the chart, you only go to the column for the max and locate 150 pounds which is 100 percent –1RM as labeled. This label means that it is 1 rep max or that you can have 150 pounds for your maximum 1 repetition. Then you just have to glide your fingers to the lines with the 65 percent label. If you are reading the right way, you would find out that the value indicated should be 97 percent. The chart would show that weight can go as much as 895 pounds.
· Calculating for One Rep max - If you don’t have a training chart, you can calculate your 1 rep max using a calculator. The two charts function similarly as they can make you feel secured that you are performing repetitions in your weight training that you can do safety without any strain or injury. If you use the calculator, you simply enter 100 pounds in multi rep poundage and key in 12 in the number of reps and then click on the button “Submit Calculation”. The result would tell you that your 1 rep max is 139 and then you can do the same calculation to know the percent that you can use for each set.
This is how simple and convenient it is nowadays to calculate your 1 rep max or to read your 1 rep max using the available calculators in the websites and the downloadable weight training chart.
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