Repetition maximum. The most you can lift for the specified number of repetitions. For example your 3RM Deadlift is the maximum weight you can lift for 3 repetitions, while your 1RM (more below) is the maximum you can lift for one repetition.
How do you calculate 3RM?
Start by computing your 1RM; just divide 245 pounds by 0.80, which estimates your single-rep max to be 306.25, which can be rounded down to 305. To find your 3RM, note that 3 corresponds to 93% 1RM, so multiply 305 x 0.93, which estimates your working weight to be 285 (rounded up) pounds.
What does 4×10 mean in workouts?
When you see this: Overhead press – 4 x 8-10. It means that 4 sets of overhead press are performed, and each set is 8 to 10 reps. Another example: Squat – 1 x 12-15, 2 x 10-12, 1 x 6-8.
What is 3RM bench press?
Quote from the video:
Youtube quote: Position the pause only has to be a moment it needs to make sure that the barbell loses momentum on your chest. Before then pushing back up and achieving the repetition.
What does 5×3 mean in lifting?
Image Credit: Ibrakovic/iStock/Getty Images. In weight training the term 3×5 is an indication of the number of sets and repetitions to be performed; in this case, you’ll do three sets and each set will contain five repetitions.
What does 3RM mean?
Repetition maximum. The most you can lift for the specified number of repetitions. For example your 3RM Deadlift is the maximum weight you can lift for 3 repetitions, while your 1RM (more below) is the maximum you can lift for one repetition.
How do I know how much to lift?
Calculating the Weight of a Load
- Step 1: Determine the Volume of the Load. Rectangle/Square: Volume = Length x Width x Height. …
- Step 2: Determine the Material You’ll Be Lifting. The table below can be used for approximate weight values of common loads and materials: …
- Step 3: Determine the Weight of Object.
What does 4×12 mean in workouts?
Basically means. that you perform 4 sets of the exercise, the first set for. 12 reps, the next for 10, the third for 8 and the fourth. for 6.
What does x4 mean in exercise?
X⁴ is the perfect fitness formula that utilizes high-intensity interval training to go through four blocks. In X⁴, we use TrueForm treadmills, Concept 2 rowers, SkiErgs and Bike Ergs for the cardio portions of the workout. For strength exercises, we use Torpedoes, TRX straps, bodyweight movements and more.
What does 30×3 mean in workouts?
The 3 x 30 routine stands for: 30 seconds of exercise. 30 seconds of stretching or rest. 30 minutes total, preferably in the morning so you get it done.
What does 3×20 mean in workout?
It’s called 3×20 because you will be doing 3 workouts per week each lasting 20 minutes (plus 2-3 mins for warm up)
What does 10 times 3 reps mean?
It means you do the exercise 10 times and then rest (for allotted time) and repeat 3 times.
What does 5×30 mean in workout?
Health officials recommend that you take part in at least 30 minutes of moderate intensity physical activity at least five times a week, that’s 5×30.
What does 3×3 mean in workouts?
The 3×3 program allows you to focus on heavy weights and low reps. You do three sets of three reps at each session with varying intensities. The volume is fairly low so high frequency is a viable option.
Is 5×3 good for strength?
Generally speaking, sets of less than 5 reps are good for building power and/or testing strength, sets of 4-8 are good for building strength, sets of 8-12 are good for hypertrophy (growth of muscle size), and 12+ build/test muscular endurance.
