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Weightlifting percentage chart pdf 2025

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The document is a comprehensive strength percentage chart that outlines the relationship between maximum repetitions (max reps) and the percentage of one-repetition maximum (1RM) for various weights. It provides detailed data for different rep ranges, indicating the corresponding percentages of 1RM for 1 to 15 reps, facilitating strength training and performance assessment.

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How to do percentages for weight lifting?

Simply put, you determine the maximum amount of weight you can lift one time (1RM), then you use that figure to base your future workouts on for the required amount of reps and sets. Examples: 3 x 10 @ 70% Three sets of 10 reps at 70% of the 1RM.

What percentage is 3 sets of 5 reps?

80 Percent Eighty percent, however, is the best zone to build strength when you dont want to make any inroads into recovery, in which case multiple sets of 3-5 reps (normally 3-5 sets) is the proper loading scheme.

How many reps at 85 percent?

At 85%, the optimal number of reps is 12, with the rep range being 2-4 reps. What that means is that you can do 6 sets of 2, 3 sets of 4, 4 sets of 3, etc, any set and rep range that keeps the total number of reps to 12, within that exercise. Why the broad rep range? Because everyone reacts to training differently.

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How many reps at 60 percent?

The protocol for endurance is two to three sets of 12 repetitions at 60 to 70 percent intensity. If muscular hypertrophy is the goal, three to six sets of six to 12 repetitions at 70 to 80 percent intensity should be on the agenda. Hypertrophy is all about increasing muscle mass.

What is the 80 20 rule in lifting?

ing to the 80/20 rule, 80% of the results (like losing weight or building muscles) that you achieve through your workouts come from 20% of the time (effort) you devote to training.

What is the 1% rule in lifting?

As you lift you will get stronger, but to avoid maxing out, use the 1% rulei.e., increase your 1RM by 1% for each rep you complete over the prescribed rep range for your current lift. For example: if you performed your last set at 95% of your 1RM, science tells us you will only be able to complete two reps.

What is the 12 10 8 6 rep scheme?

A classic way to do so is the 12-10-8-6-15 sequence. You start with a lighter set of 12 reps, slap some weight on the bar, bang out 10 reps, add another plate, hit eight reps, then load another plate until youre up to your heaviest set of six reps.

How do you calculate weight lifting percentage?

Calculating 1RM Multiple the number of repetitions you can perform on an exercise to failure by 2.5, for example, a load you can lift 10 around times. Subtract that number from 100 to determine the percentage of your 1RM. Divide the above number by 100 to get a decimal value.

Weightlifting percentage chart pdf 2025

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