One Rep Max as applied to other workouts

[hapkidokid]

Now that i've done the calculations for One Rep Max and am 2/3 thru STS, i'm curious how to use the One Rep Max as applied to the other Cathe weight workouts.

I'm particularly interested in how to best apply to Gym Style series, Slow & Heavy, Pure Strength, Pyramid Style, and a full body workout like Muscle Max.

I think i have a good idea, but any feedback would be appreciated.

thx!

 

[Cathe Friedrich]

Selecting the correct weight for any exercise routine

Hi Hapkidokid! Here is guide that can help you select the right weight depending on the amount reps you want to do for any exercise routine using a normal rep tempo:

If you want to do 20 reps: use about 60% of your 1RM
If you want to do 15 reps : use about 70% of your 1RM
If you want to do 10 – 12 reps: use about 75% of your 1RM
If you want to do 8-10 reps: use about 80% of your 1RM
If you want to do 6 reps: use about 85% of your 1RM
If you want to do 2 -3 reps: use about 90% of your 1RM

For a warm up I suggest you use about 50% of your 1RM

Hope this helps

 

[fitness buff]

Hi Cathe,
That breakdown is very helpful. However, I do notice that your other w/o have different rest periods between sets. How might this impact the %1RM?