“Hey! What’s going on? It’s Ian Hart here at the EarthFIT blog and what am I going to explain to you is a science behind how we decide what you should be lifting in your training. There is actually a science that’s broken down to percentages when it comes to you lifting specific weights and it is actually correlated to your results.
Your 20 Rep Max
When I say “Rep Max”, that means you cannot go beyond 20 Reps – you’ve maxed out and cannot go past it. That is 50% of your ultimate strength and your ultimate strength is based off in your 1 Rep Max.
- Your 15-Rep max is about 62.5% of your 1-Rep Max.
- 10-Rep max is about 75% of your 1-Rep Max.
Example: we have many clients who had Osteoporosis or Osteopenia that has been reversed. Now for Osteoporosis, to be reversed you have to lift at 85% of your Max. This is based on research and studies lifting at 85% at your Max.
What happens is that puts enough stress on the bones that actually creates small cracks along the bones and then when the cracks are there, you go home, eat, sleep and recover. It actually builds back on your bones just similar to when the muscles is broken down and rebuilds. Now, for us to determine 85% of the Max, we can do that in our heads through training and kind of seeing where people lift.
If someone who has a 10-Rep Max on squats with a 100 Lbs, to get the 1-Rep Max, we say hundred Lbs. divided by .75 which gives roughly 1 Rep Max about 133 lbs. From there, multiply 133 by .85 to get a 5-Rep Max, and that gives us 113 lbs. 85% = 113 lbs and that is approximately your 5 Rep Max. So you have to do a 5 Rep Max to really get enough stress on your neuromuscular system to see improvement in Osteoporosis. But that is just an example for Osteoporosis. The same is also true for your health and fitness results.
So this is Ian Hart just explaining the science behind how we create programs and how we train for results in our training programs and this also gives you idea of why heavy weights are necessary to getting you results. So again, this is Ian Hart at EarthFIT blog. I hope you had a great day! Thanks!
By the way, here is one of our clients that has dramatically increased her bone density. She went from Osteoporosis to Osteopenia in about 6 months of training at EarthFIT. This is just one of the success stories that is truly quantifiable after a doctor’s visit. She also incorporated our Back Pain Relief4Life program to help get more blood flow, nutrients and oxygen to the much needed areas in the spine. Not only did it help bone density, it eliminated her back pain.”
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.