View Full Version : max weight/rep weight ratio??
I know there isn't anything set in stone, but what is the general relationship between your absolute max weight (1-2 reps), and your workout weight(8-12 reps)??
EX: Say you can put up 300 lbs on the bench, what would you use for your workouts, 200, 250??
I know it comes down to the max weight you can do at 8-12 reps, just wondering if most guys were at a similar ratio.
Shaun
rev8ball
08-04-08, 11:04 am
There are several acceptable ways/formulas for doing this, probably the easiest being a training load calculation table put out by the NSCA. For example, for your 300 lbs max, your 8-9 rep weight would be about 240.
However, another way of doing this is just going by percents of a one rep max (RM), which is how most strength programs are developed: picking an easy number, say you have a 100 lbs 1 RM bench; depending on your cycle of training, you may be training at an 80% 1RM rep scheme for 8-10 reps, which would be 80 lbs.
Hope that helps....
Big Wides
08-04-08, 11:09 am
I know there isn't anything set in stone, but what is the general relationship between your absolute max weight (1-2 reps), and your workout weight(8-12 reps)??
EX: Say you can put up 300 lbs on the bench, what would you use for your workouts, 200, 250??
I know it comes down to the max weight you can do at 8-12 reps, just wondering if most guys were at a similar ratio.
Shaun
I wouldnt get to caught up in "I need to use XXXwieght to grow". I would pick a weight, it could be 5lbs less than your max or 50lbs more than it and just get as many reps for that weight as possible. Your muscles dont know weights/reps/sets, they just know how to grow and giving them the right enviroment by going balls heavy and going to natural muscle faliure will make them grow, they will have no choice. Train balls heavy, eat heavy, dont get caught up in numbers of xreps/xsets to grow and you'll be fine
More curiosity than anything. I haven't figured out my max weight yet, just keep upping the weight each week. Do you just hit some heavy weight pre session, or wait for off days to try the big weights?
Thanks,
Shaun