How Much Weight Should I Use in My Program?

Please note: If you don’t have at least 6 months of prior lifting experience you shouldn’t be signing up for remote on-line training. You should be training with an experienced coach to make sure that form is taken care of first and foremost.

With that said, we recommend two different methods to help you calculate how much weight to put on the bar:

- 1 Rep Max – 1RM
- Velocity Based Training – VBT

One Rep Maximum (1RM) – Be sure to properly warm up, (including foam rolling or some other form of myofascial release) to get the muscles primed and ready to work. Then choose a repetition range (we recommend 5) and work to the heaviest possible weight at this given number of reps with solid form. Be sure to allow two to three minutes rest between each set before adding more weight to the bar. When you feel like you have arrived at a number, then use this 1RM calculator link to calculate your estimated 1-Rep Max.

You can then follow the prescribed intensities on your program in the “Comments” section to work at the accurate percentage of that 1RM. For example, if you reach a weight of 200 lbs. for 5 reps on your deadlift, according to the calculator, your 1RM would be 225. If the program calls for 5 reps @ 75-80% of 1RM, that would be 168-180 lbs.

Velocity-Based Training (VBT) – More recently, a different strength training concept has emerged. This concept is based upon measurements of bar speed during training. Research in Spain revealed that velocity (bar speed) is closely related to %1RM. While measuring velocity during resistance training is not new, it was previously only available to elite athletes. It could only be calculated by using expensive equipment such as the Tendo units. But now, with the introduction of linear transducers, anyone can calculate percentages of 1RM at a fraction of the cost. Here at RPP we use and highly recommend the Vmaxpro.