one rep max (1RM)
Important Note: All the routines in the Barnett Training System use percentages of your one rep max (1RM) to determine the weight. This is a hard but precise form of weighlifting. However, if you do not want to use this approach you can use the percentages as an indicator of EFFORT.
For example, if the routine calls for 10%, you would select a light weight that would require little effort. Likewise, if the routine calls for 80%, you would select a heavy weight that would require a high level of effort .
Determining your 1RM
- For each major exercise, start with a warm-up weight that is approximately 50% of your estimated 1RM and do 10 reps.
If you could not reach your target 10 reps, adjust what you estimate to be your 1RM. - Move up to 80% of your new estimated 1RM and do 4 reps.
If you could not reach your target 4 reps, adjust what you estimate to be your 1RM. - Select your estimated 1RM and try to do one rep. If you made your first attempt at your estimated 1RM, increase the weight by 5 pounds and take a second attempt.
Continue adding 5 pounds until you fail – use the last successful 1RM as your new 1RM.
One Rep Max and our Routines
- Please keep a training journal with a record of your 1RM for all your exercises. Enter the date, exercise, muscle group, and 1RM.
- The routines use the 1RM technique of weight selection to insure that you obtain progressive development.
- The following chart will give you some ideas regarding set and rep schemes. However, this chart is not applicable to the routines found in "The Barnett Training System". Our routines are formulated for the "Average to Fast Gainer ".
Muscle Fiber Analysis |
||
Reps @ 80% of 1RM |
Fiber Type |
Optimal Set/Rep Scheme |
4-10 Reps |
Fast Twitch (Fast Gainer) |
3-5 Sets 4-8 Reps |
11-15 Reps |
Average Gainer |
5-8 Sets 10-12 Reps |
16-20+ Reps |
Slow Twitch (Slow Gainer) |
10 Sets 15-20 Reps |
