If you can barbell curl 100 pounds for ten reps, that will give you a certain one rep max. Something worth noting is that the conversion chart is exercise-specific. Neuromuscular CoordinationĪlso known as “skill level.” The more skilled you are at the exercise, the more each rep is worth. This is also why when you take just a little bit of weight off the bar for a woman they often get a good number of reps with it. For example, if a man and a woman can both leg press a maximum of 180 pounds for 10 reps, I would predict that the man will still have a higher single rep max even though the chart says they will be the same. This means that women will be better at doing reps but guys will be better at going heavy, everything else being equal. Men have a higher conversion factor than women, so each additional rep a man does is worth more weight. That will significantly affect your conversion factor. The charts don’t take into account whether you’re fast twitch or slow twitch dominant. But there are some problems with the generic charts. When you look on a chart it’s doing the same thing, it’s telling you what value each rep has. Now, in the above problem we needed to know the pounds per rep and I just gave it to you because I said it was 5 pounds per rep. We got this because doing 150x10 basically meant the person had 45 extra pounds in the tank, so they could lift 45 pounds over the 150 pounds they were already lifting. So using that basic formula, we estimate that this person can do a max single on the incline with 195 pounds. The procedure to do so is outlined below: If you can incline press 150 pounds for 10 reps, and you knew for sure that every rep at that weight was worth an extra 5 pounds, you can now figure out what your max single would be. This idea translates into the fact that every rep you perform, beyond the first rep, is worth a certain number of additional pounds. The strength required to bench 400 pounds is much greater than what is required to do 200 for 8. What do you think are the chances of that same person benching 400? Practically nil. If a person says they can bench press 200 pounds for an 8 rep max, what do you think the probability is that the same person can do 210 pounds for one rep? Hopefully you answered “very high” because if you can do 200 for 8, then you can do 210 for one. Most of you probably have a version of a conversion chart in your head. The charts you’ve seen are called conversion charts, and they’re based on the idea that if you can lift a certain weight for a certain number of reps, then you should be able to lift a certain amount of additional weight. They’re okay for generalizations, but you need specific information tailored to fit you. These types of tools are useful, but they’re also limited in practicality, because they aren’t customized to the individual using them. For example, the chart might say that if you can lift 200 pounds for 8 reps, then you should be able to do 250 pounds for one rep. Most of the people reading this article have seen charts or looked at websites that predict how much weight they can lift. Too bad that rule doesn’t work for the vast majority of people. The general rule is, if you can lift 200 pounds for 8 reps, then you should be able to do 250 pounds for one rep. Whats-Your-1RM 1000×409 79.2 KB Create a Personal Conversion Chart
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