Formulas for estimating one-rep max (1RM)
| Name | Formula |
|---|---|
| Epley | 1RM = Weight × (1 + Reps / 30) |
| Brzycki | 1RM = Weight / (1.0278 - 0.0278 × Reps) |
| Lombardi | 1RM = Weight × Reps^0.10 |
| Mayhew | 1RM = (100 × Weight) / (52.2 + 41.9 × e^(-0.055 × Reps)) |
| O’Conner | 1RM = Weight × (1 + Reps / 40) |
| Schwartz | 1RM = Weight × (1 + Reps / 30) × (1 + Reps / 40) |
| Wathan | 1RM = Weight × (100 / (48.8 + 53.8 × e^(-0.075 × Reps))) |
Hypertrophy Training Guidelines
| Sets | Reps | Rest (seconds) |
|---|---|---|
| 03 - 05 | 06 - 12 | 30 - 60 |
| Exercises | 08 - 12 |
| Volume (sets) | 30 - 40 |
| Intensity (% 1RM) | 70 - 85 |
| Frequency (days/week) | 04 - 06 |
| Recovery (days/week) | 01 - 03 |
| Ephasis | Muscle fiber recruitment, muscle isolation |
| Training System | Super sets, drop sets, pyramid sets |
Strength Training Guidelines
| Sets | Reps | Rest (minutes) |
|---|---|---|
| 03 - 05 | 03 - 10 | 02 - 05 |
| Exercises | 06 - 08 |
| Volume (sets) | 18 - 30 |
| Intensity (% 1RM) | 75 - 95 |
| Frequency (days/week) | 03 - 05 |
| Recovery (days/week) | 02 - 04 |
| Ephasis | Neural efficiency, compound lifts |
| Training System | Pyramid sets, negative sets |
Endurance Training Guidelines
| Sets | Reps | Rest (seconds) |
|---|---|---|
| 02 - 05 | 12 - 25 | 20 - 30 |
| Exercises | 10 - 15 |
| Volume (sets) | 30 - 45 |
| Intensity (% 1RM) | 50 - 70 |
| Frequency (days/week) | 03 - 05 |
| Recovery (days/week) | 02 - 04 |
| Ephasis | Lactic acid tolerance |
| Training System | Strip sets, Complex |
Fitness Training Guidelines
| Sets | Reps | Rest (seconds) |
|---|---|---|
| 02 - 04 | 08 - 15 | 30 - 90 |
| Exercises | 10 - 15 |
| Volume (sets) | 30 - 45 |
| Intensity (% 1RM) | 65 - 80 |
| Frequency (days/week) | 03 - 05 |
| Recovery (days/week) | 02 - 04 |
| Ephasis | Multiple demands |
| Training System | Any |
Power Training Guidelines
Heavy-Low-Rate Power Training
| Sets | Reps | Rest (minutes) |
|---|---|---|
| 03 - 04 | 03 - 06 | 02 - 04 |
| Exercises | 04 - 05 |
| Volume (sets) | 12 - 20 |
| Intensity (% 1RM) | 85 - 95 |
| Frequency (days/week) | 03 - 04 |
| Recovery (days/week) | 03 - 04 |
| Ephasis | Speed of movement, hip extension and flexion |
| Training System | Olympic lifts, plyometrics |
Light-High-Rate Power Training
| Sets | Reps | Rest (seconds) |
|---|---|---|
| 02 - 03 | 10 - 20 | 30 - 60 |
| Exercises | 07 - 10 |
| Volume (sets) | 20 - 30 |
| Intensity (% 1RM) | 50 - 70 |
| Frequency (days/week) | 02 - 04 |
| Recovery (days/week) | 03 - 05 |
| Ephasis | Speed of movement |
| Training System | Contrast, Plyometrics |