Speaker 1: 0:00

Not gonna bore you with this with all the nitty gritty details, because I don't wanna do that to myself either, but I do want to drop some knowledge on you. All right, I want you to have this in your back pocket. This is the podcast that helps you weed through the social media noise and bullshit so you can finally get healthy and stay healthy for good. No fads, no quick fixes, just straight talk and real world strategies. Let's cut through the crap and get you the results you deserve. It's time to crush those goals, but hold up. Remember this is for your ears only. It's not a replacement for professional medical advice. Use your head, stay safe and always consult your doctor when needed. All right, let's get to it. Hello, hello, listen up. So you know how I've been dropping this 1RM bomb for ages now, and I do have to say that sometimes I forget that not everyone speaks fluent fitness geek like yours truly. So I figured that it's high time I school you on this bad boy. We're talking 1RM, what it is, why it matters and how you can use this knowledge to become because this is what we do in Bodyholic to become the ultimate badass at the gym. Ultimate badass at the gym. So, first things, firstiest squat, or your most epic deadlift, or that bench press that makes you feel like you could absolutely conquer the world All right, that's the one RM. Now, why should you care about the one RM? And that's why we're here. So, guys, it's a key indicator of your overall strength and a super valuable tool for planning your workouts. Let me just take a sip. So knowing your one RM helps you determine the right weight to use for different sets and reps so that you can optimize those gains and avoid hitting those super, super dreaded plateaus. Right, and here's where it actually gets pretty juicy. There's a whole lot of science behind calculating your 1RM. We're talking relatively complex formulas and physiological principles and even some good old math. So I'm not going to bore you with this with all the nitty gritty details, because I don't want to do that to myself either, but I do want to drop some knowledge on you. All right, I want you to have this in your back pocket. So researchers like Brad Schoenfeld have been studying 1RM for a long time and in general it's been studied for decades and they've discovered some pretty fascinating things. And I've actually linked my favorite one RM systematic review in the show notes, so you can go ahead and check it out. So did you know that one RM can vary depending on factors like age, gender, training, experience and even the time of day? I find that part mind blowing. The time of day. Our bodies are constantly adapting and constantly changing, so your one RM is a dynamic measure of your strength. Of course, all right. Just like our body is ever changing, so is the one RM. So how do you actually figure out your one RM, your 1RM? So there are a few ways and a recent systematic review by Gergik et al, which also has Brad Schoenfeld on it. It's from 2020 and it sheds some light on this. It's so far. This is definitely my favorite review on the topic.

Speaker 1: 4:22

So method number one we have direct testing. This is the most straightforward, but also the most risky. You basically keep adding weight to the bar until you can only do one rep. I don't like doing this, and here's what I'm going to say. I want you to be careful. If you decide to do it. You've got to be careful because I mean, you can injure yourself and you better have a spotter and you better use proper, perfect form to avoid injuries. And the review found that, even with direct testing. The one RM test is highly reliable and it's, if it's done correctly in a valid method, okay and done safely, all right.

Speaker 1: 5:08

Method number two the prediction formulas. So these are equations that use your performance with a sub maximal weight, which is a weight you can lift for multiple reps, to estimate your one RM. And there are actually quite a few different formulas out there, like the E-Play formula or the Brzezinski formula, and they involve a little bit of math, but they can actually be pretty accurate and we're going to refer back to the review. They found that some of these formulas can actually be a very reliable alternative to direct testing. Um, especially and this is important if you're new to lifting, you want to go for something else in the direct testing. And finally, method method number three is using technology. So there are some pretty fancy gadgets and apps that can track your reps and estimate your one RM based on your lifting speed and other factors, which is pretty cool. Um, the review mentioned some studies using isokinetic dynamometers, which are high tech machines that measure strength in a super, super precise way.

Speaker 1: 6:24

Um, I, I don't go there. You know I don't go there and maybe you're like me and you're thinking D. That's a lot of info, uh, it's it's a lot of uh steps, and you're right, and, and also with the machines and the gadgets it could be expensive. So that's why I've got something else. All right, I actually use the one RM calculator.

Speaker 1: 6:47

Uh, we have this calculator. We created it, um, for body holic. It's super, super easy to use. It takes all the guesswork out of the equation. You just plug in a few numbers and, bam, okay, you get a relatively accurate estimate um for your one RM for various exercises. Um for your one RM for various exercises. So, uh, if you're like me and you just prefer the calculator, you can find the bodyholic one RM calculator on the website on bodyholicfit and I I find it to be a nice little game changer.

Speaker 1: 7:22

So you can use it to track your progress, plan your workouts and, just you know, crush your fitness goals, if, uh, specifically also if you're loading the rack and going to the gym. So, so you want to uh aim for at least knowing your one RM, just having that basis. Um, there you go, so. So the the one RM is a simple concept with a whole lot of science behind it. So the the the one RM is a simple concept with a whole lot of science behind it, and I guess my point is go out there and lift heavy and unleash your your super strength, and don't forget to subscribe to the body holic podcast and also rate me five stars, please with, so that you can get more science-backed fitness information and motivation. And thank you, and also remember that you are a super badass. Never, ever, ever, ever forget that. Hey, thanks so much for tuning in and if this hit home, please share it with your crew. Likes, comments, shares. Show your loved ones you care. Our Bodyholic Production.