1rm
How to Use 1RM Percentages Correctly: Overcoming Traditional Formula Limits
Traditional 1RM percentage tables fail on bad days because daily readiness shifts your functional 1RM by 5-15%. Here is the velocity-based fix.
How to Calculate Velocity-Based 1RM: Estimate Max Without Maxing Out
Submaximal velocity data predicts today's 1RM without a single max-out attempt. This guide covers the math, per-exercise thresholds, and accuracy limits.
Max Effort Method: Expanding Absolute Strength Limits
The max effort method builds strength fastest, but done wrong it causes overreaching within 3-4 weeks. Here's the weekly 1-3RM rotation that keeps it safe.
How to Warm Up Before Maxing Out
About to attempt a new max? Follow this warm-up protocol for squat, bench, and deadlift: jump ramp sets, velocity-based readiness checks, and PAP timing.
Load Velocity Profile for 1RM Estimation: How to Build, Use, and Update Your Individual Profile
Estimate today's 1RM from warm-up sets, not a grinding true max. This guide covers the profiling protocol, the calculation, and keeping it updated.
How to Predict 1RM Without Maxing Out: Submaximal Methods, Velocity-Based Estimation, and...
Skip the grinding max attempt. Predict 1RM with submaximal rep-max equations or velocity-based profiling, then compare accuracy to pick the right one.
1RM Calculation Methods Compared: From Prediction Equations to Velocity-Based Estimation
Compare all major 1RM calculation methods including Epley, Brzycki, and velocity-based prediction. Learn which formula is most accurate for your training.