One Repetition Maximum (1RM) Module Explained <strong><strong><strong><strong><strong>⇩</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 using the 1RM module you can simply estimate your 1RM with a submaximal load for a specific exercise, or just enter your known 1RM, then use the slider to set the relative load.
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 utilizing “low-load” as about 25-40% of 1RM. For higher relative pressure BFR training i.e. 60-80% LOP, we recommend using “very low-load” i.e. 15-25% 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. For such circumstances, we recommend that you test the contralateral limb (uninjured limb) and use this measurement to calculate 1RM. Subsequently, use this proxi-measurement to set the load for the injured body part.
Example 1: Rehab after knee surgery. Test and calculate the maximum strength (1RM) of the unaffected leg in a specific exercise. Use this data in the app, to find an indicative load (kg) for the rehab exercise.
In this case, please mind the associated strength loss in the affected limb. So, relative to the time and severity of the surgery, aim for about 20% 1 RM with the recommended 30x15x15x15 rep protocol. For longtime adaptations, remember to progress either reps, pressure (mmHg) or load for each exercise accordingly.
Example 2: General fitness applications with BFR. We recommend using less pressure (40-60% LOP) and loads about 25-40% 1RM. It is commonly not feasible, in regard to training adherence, going to absolute failure. That is also why we recommend using a preset load and rep-scheme, then progress either load, reps, or pressure (mmHg) for the succeeding training sessions.
Testing your 1RM requires a high degree of caution to avoid injury. We recommend finding the maximum weight (Load/kg) you can manage with a proper form for 5-10 Repetitions (Reps) after an appropriate and exercise-specific warm-up.
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 to different exercises and between individuals, respectively, this calculation is only an estimation of 1RM.
Remember to include about 60-75% 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