Getting stronger is the goal of the LS42 workout system.
To build strength, we have to not only lift heavier, but we have to lift smarter (and safer).
To accomplish this, we have to calculate our one rep max (1RM).
Your 1RM is simply the highest amount of weight you can lift, with proper form, for just 1 rep.
Once you calculate your 1RM, you can effectively select a weight based on strength calculations (not what you feel you can lift) for every exercise.
In most cases, people either select a weight that is to light to properly build strength, or they select a weight that is to heavy, thus lifting with poor form, overloading their joints, and causing more harm then good.
Using percentages is the most objective way to properly train for stength. It takes all the guess work away from selecting the correct weight and is the safest approach to optimizing strength building,
There are a few different options to calculate your 1RM.
The easiest and safest was is to do a testing day in the gym using your 5RM (5 rep max) and then estimate your 1RM using formulas based on that 5RM.
During your 1RM Testing day as scheduled in the LS42 workout calendar, select a weight you think you can lift for 5 reps for each of the Leg exercises (day 1), Chest/Back exercises (day 3), and Arms exercises (day 5) listed.
Complete as many reps with that weight as you can with proper form until you reach failure.
Open the editable LS42 workout log sheets on you smart device using Adobe Acrobat Reader (it’s a free download).
In the editable fields in workout log sheets, enter how many reps with proper form you completed, and the weight.
Move on to the next exercise in the list.
Complete only one set per exercise.
Open this page to use the following 1RM calculator.
Now we have an objective measure to properly select the correct weights to optimally build strength safely, during the upcoming LS42 workouts.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.