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Predict your One-Rep Max
The Multiplier Table
| Reps | Bench | Squat | Deadlift |
|---|---|---|---|
| 1 | 1.0000 | 1.0000 | 1.0000 |
| 2 | 1.0471 | 1.0475 | 1.0650 |
| 3 | 1.0905 | 1.1300 | 1.1300 |
| 4 | 1.1299 | 1.1575 | 1.1470 |
| 5 | 1.1669 | 1.2000 | 1.1640 |
| 6 | 1.2019 | 1.2420 | 1.1810 |
| 7 | 1.2361 | 1.2840 | 1.1980 |
| 8 | 1.2690 | 1.3260 | 1.2320 |
| 9 | 1.3004 | 1.3680 | 1.2320 |
| 10 | 1.3298 | 1.4100 | 1.2400 |
| 11 | 1.3587 | ||
| 12 | 1.3870 | ||
| 13 | 1.4164 | ||
| 14 | 1.4451 | ||
| 15 | 1.4749 |
How to use the Table
Assuming you can do X reps of Y weight, you can estimate your potential current one-rep max with the following:
For the particular type of lift, lookup the number that appears in the row with X reps. Now multiply this number by Y and you should get a reasonable estimate.
One must keep in mind that this table is purely an estimate, based on numerous weight trainers. Depending on your training style, the estimates may not correlate well if you follow non-typical rep schemes. However, for most people, this table gives numbers that are reasonable.
Reader's Comments:
Please leave your comments or suggestions below!2 reps =1.07
3 reps=1.12
4 reps=1.15
5 reps=1.18
6 reps=
7 reps=
8reps=
9 reps=
10 reps=
11 reps=
12 reps=1.39
thanks