<strong>One Repetition Maximum (1RM) Module Explained</strong> <strong><strong>⬇</strong></strong>
The One Rep Max module can be used to calculate weight (kg), reps and a percentage of One Repetition Maximum (1RM) for resistance training with or without the application of BFR, which can be relevant to track progress or general exercise programming.
By the 1RM module you can simply estimate your One Repetition Maximum (1RM) with a submaximal load, or just enter your known 1RM for a specific exercise.
As a rule of thumb, for safe and effective BFR augmented resistance training, you should aim for 20-40% of 1RM calculated for each exercise individually. For low pressure BFR Training i.e. 40-60% Limb Occlusion Pressure (LOP), we recommend to utilize “low-load ” as about 30-45% of 1RM. For higher relative pressure BFR training i.e. 60-80% LOP, we recommend to use “very-low-load” i.e. 15-30% of 1RM.
Please also mind, that just like the bike tests, RM testing should always be conducted after a proper and exercise specific warm-up without BFR.
In many cases it may not be appropriate to measure 1RM, e.g. after surgery, injury etc. in situations like this, we recommend that you test the contra-lateral limb (opposite side) and use this data to calculate 1RM and subsequently use this to set the load for the injured bodypart.
Example 1: After knee surgery. Test and calculate the strength of the unaffected leg to calculate the corresponding 1RM and use this data in the app, to find an indicative load (kg).
In this case, please mind the associated strength loss in the effected limb. So, relative to time and severity of the surgery, aim for about 20% 1 RM with the recommended 30x15x15x15 rep protocol, and then progress either reps, pressure (mmHg) or load accordingly to the specific case.
Example 2: General fitness applications with BFR. For most individuals it is not feasible in regards to adherence, going to absolute failure. That is also why we recommend using a preset load and rep-scheme, then progress either load, weight, reps or pressure (mmHg) for the succeeding training session.
Testing your 1RM requires a high degree of caution to avoid injury. We recommend to find the maximum weight (Load/kg) you can manage with a proper form for 5-10 Repetitions (Reps) after an appropriate exercise specific warm-up in a non‐fatigued state.
Subsequently, you can use the sliders to set “% of 1RM”, “Reps” or “kg” relative to a percentage of your estimated 1RM.
Because of a significant intratester- and intertester variance in regards to different exercises and individuals, respectively, this calculation is only an estimation of 1RM, Reps and kg.
Remember to include about 75% of your bodyweight when applicable, e.g. back squat, split squat etc.
Example: Your current back squat is 100kg with a body weight of 80kg, use 100kg + 60kg = 160kg.
Epleys formula is currently used for the 1RM module: 1RM = Load * (1 + Reps / 30)
Source: Epley, B. Poundage chart. In: Boyd Epley Workout. Lincoln, NE: Body Enterprises, 2985. p. 86
One repetition maximum can be used as an upper limit, in order to determine the desired load for an exercise (as a percentage of the 1RM). Source: en.wikipedia.org