dos Remedios and Friends

No, nothing like Fox and Friends: these guys actually have brains. Here are three of the most popular conversion charts for "one repetition maximum" or 1RM. That is the amount of weight that one can lift only one time with good form.

It is important to know your 1RM so that you can properly load and progress your lifts. generally, you must lift over 75% of your 1RM in any given lift in order to build muscle and increase strength. That might seem like a lot, but consider that you can get around 10 repetitions at your 75% 1RM.

Of course, the best way to get your actual 1RM is to do 1RM testing. But that can be dangerous and too time-consuming for many people.

Here's a  summary chart you can you use to estimate your 1RM. experiment a bit to see which one you find most accurate ( professionals appear to use the Brzycki most often.) Blank spaces mean the % matches the value above. "-" means no value provided.


REPS             1        2        3        4        5        6        7        8        9        10        12        15

%
1RM

Brzycki        100     95      90      88      86      83      80      78      76      75         70        -            

Baechle                             93      90      87      85      83      80      77                   67         65

dos
Remedios                92      90      87      85      82       -        75        -       70         65         60


Oh, and stay away from Fox and Friends. It will rot your brain. I mean it.

Get A Grip

Sticking with the Popeye theme since he does have legendary forearms. Having strong forearms and a strong grip is necessary if one wants to get strong. I may one of the few women in my gym (apart from the firefighters) who train grip and forearm (G&F) strength. One way to train G&F is through the use of fat bars. These bars are 2-3" in diameter, as opposed to regular bars, which are about 1" in diameter. You can jury-rig a fat bar by wrapping a towel around the bar, but there is a slippage and consistency issue. Because fat bars are so expensive ( several hundred dollars), I use a product called fat gripz I first purchased these about 6 months ago when I was suffering from elbow tendonitis. I wasn't about to stop lifting( are you crazy?!), but I needed some relief. I read on the fat grips site about people who were able to continue working out with elbow and shoulder issues. LOVE THE FAT GRIPZ! Their use significantly reduces the amount of weight you can move, so I usually use them on drop sets. They are good for all varieties of curls, triceps cable press downs, dead lifts, military press, pull-ups, rows, and even bench press. Now, a recent study that reviewed unilateral, isometric exercise didn't show any greater forearm muscle activation than a regular bar, but who does isometrics exclusively? I add suicide grip and regular grip reverse and regular wrist curls, wrist roll-ups, towel hangs, plate pinches, kettle bell hangs, Reeve's dead lifts, and plate clocks , farmer's walks, and suitcase lifts as accessory exercises throughout the week. Also, some supination/pronation, and abdcution/adduction moves every now and then. I don't have forearms like Popeye, but I have been told I have "brutish" forearm and grip strength( for a girl!) The real key is, however, that grip strength for pull-ups and dead lifts is much better. Ladies, don't be afraid of the G&F training. After all, you're only as strong as your weakest link.


From Rebecca's IPad

Location:Broadwater Dr,Land O' Lakes,United States