1RM...How to use...

[deanie]

Hi!

I just have a general question about the 1RM. I found a site where I can figure out my 1RM and would like to use it when I do the June 07 rotation next month.
I will be doing the Pyramids and S&H. How can I use the 1RM info for these workouts? I know it will be different amounts but I am not sure what they should be...

TIA,
Deanie

 

[SNM Videos]

Here is a guideline for you:

Muscle Endurance: 60% to 70% 0f 1RM (use for 12 to 15 reps)

Hypertrophy: 70% to 80% of 1RM (use for 8 to 12reps)

Strength: 80% to 90% of 1RM (use for 4 to 8 reps)

 

[deanie]

Great Thank you!!

So I am thinking for the Pyramids its muscle endurance. But for S&H do I go by strength? or maybe S&H is Hypertrophy because its 8 reps, not 4-8... Sorry to be so confused!x(

Thanks,
Deanie

 

[SNM Videos]

For Pyramids, If you want to do the video exactly as is and want to know exactly what 1RM to use, just count the reps. If the reps are 10 you would want to use a 1RM in the hypertrophy range of 70% to 80%.

Slow and Heavy will be a little more difficult to get right because of the tempo, but around 75% to 85% of 1RM is what I would recomend.

 

[deanie]

Thank you so much!!! I'm going to give it a try next month

Deanie