josiespcah6ojsh
Cathlete
when sts is delivered will there be a manual that explains how to use the 1rm calculater. i will understand it better if it is thoroughly explained on paper
laura
laura
Ahhhh, this was the missing piece of the puzzle for me! I couldn't figure out why if its a ONE rep max we were told to do 10 reps! This is what I get for skimming through explanations! Thanks!. Since it would not be safe or practical for you to try to determine what the maximum weight is you can lift for every exercise we use a 1RM test calculator to help you determine approximately what your one rep max is for every exercise.
Your One Rep Max (1RM) is simply the maximum amount of weight you can lift one time for any exercise. Since it would not be safe or practical for you to try to determine what the maximum weight is you can lift for every exercise we use a 1RM test calculator to help you determine approximately what your one rep max is for every exercise.
Taking a 1RM test is easy. All you do is select a weight for each exercise you want to test for that you "think" you can do about 10 times with good form. Then perform the exercise doing as many reps as possible.
For example say you wanted to do a 1RM test for "Bicep Barbell Curls, standing". You would simply load your barbell with a weight that you thought you could do about 10 times with proper form. Lets assume you thought you could do 10 Barbell Curls, standing with a total barbell weight of 50 lbs. Next you would perform the exercise and write down the total reps you actually did. Let's assume you thought you could do 10 curls, but actually did 12. You would then go to our 1RM Calculator and first select "Barbell Curls, Standing" from the exercise list. Then in step #2 you would enter "50 lbs" for your weight lifted and in step #3 enter "12 reps" for actual reps performed. Click the calculate button and our 1RM calculator shows that your maximum weight you could lift (1RM) for "Barbell Curls, standing" is estimated to be 72 lbs.
Once you know your 1RM for each exercise you can quickly and easily determine the correct weight to use for each exercise in every mesocycle and week of the STS series. Knowing the correct weight to use for every exercise is extremely important and will help you obtain the results you’re striving for more safely and quickly.
Our 1RM calculator will be a lot easier for you to use and understand once we release the final version of the calculator which will also include a video tutorial.
Your One Rep Max (1RM) is simply the maximum amount of weight you can lift one time for any exercise. Since it would not be safe or practical for you to try to determine what the maximum weight is you can lift for every exercise we use a 1RM test calculator to help you determine approximately what your one rep max is for every exercise.
Taking a 1RM test is easy. All you do is select a weight for each exercise you want to test for that you "think" you can do about 10 times with good form. Then perform the exercise doing as many reps as possible.
For example say you wanted to do a 1RM test for "Bicep Barbell Curls, standing". You would simply load your barbell with a weight that you thought you could do about 10 times with proper form. Lets assume you thought you could do 10 Barbell Curls, standing with a total barbell weight of 50 lbs. Next you would perform the exercise and write down the total reps you actually did. Let's assume you thought you could do 10 curls, but actually did 12. You would then go to our 1RM Calculator and first select "Barbell Curls, Standing" from the exercise list. Then in step #2 you would enter "50 lbs" for your weight lifted and in step #3 enter "12 reps" for actual reps performed. Click the calculate button and our 1RM calculator shows that your maximum weight you could lift (1RM) for "Barbell Curls, standing" is estimated to be 72 lbs.
Once you know your 1RM for each exercise you can quickly and easily determine the correct weight to use for each exercise in every mesocycle and week of the STS series. Knowing the correct weight to use for every exercise is extremely important and will help you obtain the results you’re striving for more safely and quickly.
Our 1RM calculator will be a lot easier for you to use and understand once we release the final version of the calculator which will also include a video tutorial.
You can actually start using the 1RM calculator now if you want to. The next version of the Workout manager will be a little easier to understand and will have pictures for all the different STS exercises, but it will still calculate your 1RM just like the current version does. But to answer your question, yes we will launch the next version of the Workout Manager before STS is released. This will be a major release and will offer a much improved and easier to use interface. Though work will always continue on the Workout Manager, our next release will look the way the final version of the program is supposed to look.
For biceps, for example, there are something like eighty exercises listed in the drop-down box in the workout manager. Surely we are not doing a 1RM for each and every exercise are we? Is that really the idea, or are there representative calculations for each muscle group? This is unclear to me.