Procedure for Conducting 1 RM (Repetition Maximum)
The one repetition maximum tests (1-RM) is a measure of the maximal weight a subject can lift with one repetition. It is a popular method of measuring isotonic muscle strength.
Objective
To measure maximum strength of various muscle and muscle groups.
Required Resources
To undertake this test you will require:
1. Free weights (barbells, dumbbells).
2. Other gym equipment.
How to conduct the test
It is important to reach the maximum weight without prior fatiguing the muscles.
1. The athlete warms up for 10 minutes
2. After a warm up, choose a weight that is achievable.
3. Then after a rest of at least several minutes, increase the weight and try again.
4. The athletes chooses subsequent weights until they can only repeat one full and correct lift of that weight.
Assessment
1. Measuring 1RM has safety issues, so it is sometimes useful to estimate the 1RM using a calculator based on the number of times (greater than 1) that someone can lift a certain weight.
2. 1RM Formula by Boyd Epley in 1985 = weight x (1 + (reps / 30)) [1]
Reference
1. Epley, B. Poundage chart. In: Boyd Epley Workout. Lincoln, NE: Body Enterprises, 1985. p. 86.
2. Robert Wood, "One repetition maximum strength tests." Topend Sports Website, 2008, https://www.topendsports.com/testing/tests/1rm.htm
1 RM (Repetition Maximum) Tutorial Application Use
After doing 1 RM (Repetition Maximum) test or more repetition then 1 reps, then obtained the result of weight in kg and repetition that must be incorporated into this application.
The data that the app user should enter are:
1. Name
2. Age
3. Gender
4. Weight in kg
5. Repetition
6. If you want to determine the intensity just insert the intensity in range 1-100
After the user enters the data, please click the PROCESS button to find out the results of estimated the 1 RM and the intensity to take the training weight.
If you want to store data that has been calculated, please click SAVE button.
If you want to delete data that has been entered on the data input page please click CLEAR button.
If you want to see the data that has been saved before please click the DATA button.