7.1: Part A- Strength- Predicted One-Repetition Maximum
- Page ID
- 100746
\( \newcommand{\vecs}[1]{\overset { \scriptstyle \rightharpoonup} {\mathbf{#1}} } \)
\( \newcommand{\vecd}[1]{\overset{-\!-\!\rightharpoonup}{\vphantom{a}\smash {#1}}} \)
\( \newcommand{\dsum}{\displaystyle\sum\limits} \)
\( \newcommand{\dint}{\displaystyle\int\limits} \)
\( \newcommand{\dlim}{\displaystyle\lim\limits} \)
\( \newcommand{\id}{\mathrm{id}}\) \( \newcommand{\Span}{\mathrm{span}}\)
( \newcommand{\kernel}{\mathrm{null}\,}\) \( \newcommand{\range}{\mathrm{range}\,}\)
\( \newcommand{\RealPart}{\mathrm{Re}}\) \( \newcommand{\ImaginaryPart}{\mathrm{Im}}\)
\( \newcommand{\Argument}{\mathrm{Arg}}\) \( \newcommand{\norm}[1]{\| #1 \|}\)
\( \newcommand{\inner}[2]{\langle #1, #2 \rangle}\)
\( \newcommand{\Span}{\mathrm{span}}\)
\( \newcommand{\id}{\mathrm{id}}\)
\( \newcommand{\Span}{\mathrm{span}}\)
\( \newcommand{\kernel}{\mathrm{null}\,}\)
\( \newcommand{\range}{\mathrm{range}\,}\)
\( \newcommand{\RealPart}{\mathrm{Re}}\)
\( \newcommand{\ImaginaryPart}{\mathrm{Im}}\)
\( \newcommand{\Argument}{\mathrm{Arg}}\)
\( \newcommand{\norm}[1]{\| #1 \|}\)
\( \newcommand{\inner}[2]{\langle #1, #2 \rangle}\)
\( \newcommand{\Span}{\mathrm{span}}\) \( \newcommand{\AA}{\unicode[.8,0]{x212B}}\)
\( \newcommand{\vectorA}[1]{\vec{#1}} % arrow\)
\( \newcommand{\vectorAt}[1]{\vec{\text{#1}}} % arrow\)
\( \newcommand{\vectorB}[1]{\overset { \scriptstyle \rightharpoonup} {\mathbf{#1}} } \)
\( \newcommand{\vectorC}[1]{\textbf{#1}} \)
\( \newcommand{\vectorD}[1]{\overrightarrow{#1}} \)
\( \newcommand{\vectorDt}[1]{\overrightarrow{\text{#1}}} \)
\( \newcommand{\vectE}[1]{\overset{-\!-\!\rightharpoonup}{\vphantom{a}\smash{\mathbf {#1}}}} \)
\( \newcommand{\vecs}[1]{\overset { \scriptstyle \rightharpoonup} {\mathbf{#1}} } \)
\( \newcommand{\vecd}[1]{\overset{-\!-\!\rightharpoonup}{\vphantom{a}\smash {#1}}} \)
\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)Part A- Strength- Predicted One-Repetition Maximum
The obsession with human muscle goes back to the beginning of recorded time. Feats of strength were tales of Biblical and Mythical proportions! With Sampson, Goliath, and Hercules topping the charts. The muscles are limited by several factors in reality. Muscles are limited by contractile strength, fuel sources that produce ATP, the calcium that can be supplied the biomechanics of given motions.
The main three variables that limit performance are strength, speed, and endurance. Simply put, the amount of weight we can lift once is strength, the number of repetitions we can lift a weight is endurance and the speed with which we can move a limb is speed but with a given weight is actually power. We observe these factors in sport all the time. In track and field, the longer someone must run, the slower the average pace will be. If someone was throwing a baseball they would throw it a lot farther than a 16 pound shot put.
In this section we will observe or gauge strength, or the ability to perform a given lift once with a maximal weight. This is known as the one-repetition maximum (1RM) and it indicates the maximum concentric strength of a given set of muscles in a certain movement pattern. As the number of times, you perform a given lift (repetitions) increases, the weight that can be lifted decreases in a predictable manner for most people. This predictable manner has led researchers to develop formulas to predict the 1RM from a given maximal effort with multiple repetitions. For example, if you can do 100 pounds on a bench press ten times then 100 is about 75% of the predicted maximum. So, if you divided 100 by 0.75 you will get 133 as a predicted maximum lift.
The first part of the assignment is to calculate your 1RM prediction for 3 different lifts in different body locations if possible. Do not use major muscle groups or body areas twice for this lab. So, a hammer curl and a preacher curl would not work because they both emphasis anterior arm muscles.
You must determine your predicted 1 repetition max (1RM) by using 3 different formulas. Three common methods are provided below in the table. You can see the 1, 6, 10, and 12 repetitions are highlighted for a reference. As you can 3 reps is 90%, 6 reps is about 83 or 5/6th of maximum, 10 reps is about 75% or 3/4ths maximum and 12 is about 67% or 2/3rds maximum. In this lab, you will need to do the following:
1) Pick a weight that you can only do 10 times or less. Do a warmup set or two with a light weight.
2) You need to perform the lift with maximum effort.
3) You must give me a 100%, 75% and 67% 1RM value and roughly how many repetitions you could do or what the formula says.
4) Repeat this for two other body areas.
Suggested areas include- a) chest, b) anterior arms (biceps), c) posterior arms (triceps), d) upper back- scapular retractors (rhomboids), e) upper back- arm adductors (lats), f) squats- posterior hip, anterior leg, g) leg curls or dead lifts (hamstrings, posterior chain), h) posterior lower leg (gastrocnemius, soleus)
If you are doing 3 body areas, and using 3 different formulas, and getting three different %s of maximum (100, 75, and 67) this is 27 different numbers! A shorter version could have just one formula. You may use the actual formulas to plug in your weight and reps or you may simply divide the weight you used by the percentage of the number of reps you were able to get out. Please realize for the 75% and 67%, are simply multiplying the 100% by .75 and .67 respectively, or taking 3/4ths or 2/3rd s the value and plugging in the appropriate number of repetitions.
Here is an example- If I did a lift with 185 lbs. on the bench press and got 4 repetitions. I could either plug it into the formulas for each of the three "Weight Lifted" and "Reps Performed". I can also take the percentage from the table provided. The repetitions must be between 1 and 10. So for the Brzycki formula 4 reps corresponds to 88%. I then divide the weight I did by 0.88. So, 185/.88 = 210, or I could do 210 # as my 1RM. Now to calculate my 75% and 67% - 210 x 75%= 158, and 210 x 67% is 140.7 but round down to get 140, and I should get 10 reps with 75% and about 12 with 67% 1RM.
|
Repetitions (Reps): |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
15 |
|
|
%1RM |
Brzycki |
100 |
95 |
90 |
88 |
86 |
83 |
80 |
78 |
76 |
75 |
72 |
70 |
|
|
Baechle |
100 |
95 |
93 |
90 |
87 |
85 |
83 |
80 |
77 |
75 |
67 |
65 |
||
|
dos Remedios |
100 |
92 |
90 |
87 |
85 |
82 |
75 |
70 |
65 |
60 |
||||
You must use the Brzycki formula and two other formulas. For your information, there is also a Bryzycki formula that has a two entry prediction, thus you have two different weights with different reps.
The following “online calculator” will give you approximate values however, this lab will require you to plug in the numbers into the proper formula and calculate your own result. Many are available on the internet. https://exrx.net/Calculators/OneRepMax
Your table may look like this or you can use this table.
|
Lift |
Brzy-100% |
Brzy-75% |
Brzy-67% |
Baechle- 100% |
Baechle- 75% |
Baechle- 67% |
Dos Remedios 100 |
Dos Remedios 75% |
Dos Remedios 67% |
|
Bench |
|||||||||
|
Lat Pull |
|||||||||
|
Squat |
In general- Lifters are able to do 100% RM- one time, 75% 10 times, and 67% about 12 times. These generally fall into three different training- categories: strength, hypertrophy, and endurance- respectively. Adding speed of movement to hypertrophy gives power.
Interestingly, the 75% value is used for hypertrophy (building), and 67-50% for endurance training (toning). The training goals of the individual should dictate what “rep range” he or she will use. Often, repetition ranges of:
· 5 and below are for strength (>85% max)
· 6-12 hypertrophy (85-67%)- or muscle building
· 13 and above is endurance (<67%) training- or toning
Understand there is not magical cut off point and different individuals will respond differently to the resistance workouts. Also note, very high repetitions are ineffective in strengthening muscles.
Brzycki, Matt (1998). A Practical Approach To Strength Training. McGraw-Hill.
Baechle TR, Earle RW, Wathen D (2000). Essentials of Strength Training and Conditioning, 2: 395-425.
dos Remedios R (2007) Men's Health Power Training, Rodale Inc. 23.