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One rep maximum (Also referred to as 1RM) is the
maximum amount of weight one can lift in a single repetition for a
given exercise. Many strength, power and endurance training programs
now use your 1RM as part of the program. These plans ask you to do a certain
number of repetitions where the weight you are lifting is anywhere
between 60-100% of your 1RM. The Training Plans typically fall into the following categories:
- Muscular strength: Strength is the ability of the muscle to
generate the maximum amount of force. These training programs
typically recommend reps at 80-100% of your 1RM.
- Muscular power: Power is the ability to exert muscular strength quickly.
These training programs typically recommend reps at 70-100% of your
1RM.
- Muscular endurance: Endurance is the ability to perform repetitive
contractions over a prolonged period of time. Since the emphasize of
these programs are to maintain the exercise for a longer period of
time - these training plans typically recommend reps at 40-60% of
your 1RM.
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