The Muscle Couple sometimes talks in terms of:

1RM or One Rep Max.

We often forget we have beginners and advanced trainers alike reading our site.  We thought early January would be a great time to explain this in lay terms.

1 Rep Max is the amount of weight you can lift for one rep in perfect form on an exercise.

Once you determine your 1 Rep Max  you can start figuring out what your sets and reps should be to gain muscle mass especially when performing intensity techniques like rest pause.

For example:  You can lift 245 pounds for one rep on the Incline  Machine Chest Press.   You want to perform Rest Pause sets at 70% of your 1RM(1 Rep Max).

245 x .70% = 171.5 Pounds.

Once you understand your 1rM on most lifts, it’s easy to program and “continually progress” by charting your weight and reps as you manipulate the % of 1 Rep Max to get stronger.

To make it really easy on everybody, we offer this wicked cool website that does all the calculating for you:

Calculate Your 1 Rep Max

We have been slacking but our website’s unique visitation is demanding we offer more content.

So our promise to you is to make sure we have fresh content at least 4-5x per week for the next couple of months.   There is a lot of sick stuff coming.   Please keep checking back regularly and you will be rewarded.

Have a great weekend!

MIHWCS