Procedure:
(1) The person warms up thoroughly with light weights, calisthenics and stretching exercises.
(2) A weight is selected that is expected to result in failure within the target number of repetitions (see below)
(3) The reps are performed in a slow, continuous manner with no more than 2 seconds rest between lifts.
(4) If the person reps to failure within the repetition limits, then calculate the predicted 1 repetition maximum.
(5) If the person does not rep to failure within the repetition range, let the person recover then try with a lighter or heavier weight as needed.
predicted 1 repetition maximum weight in pounds =
= (0.033 * (number of reps performed) * (weight used in pounds)) + (weight used in pounds)
Limitations:
• According to Mayhew et al (2002) the estimates are about 2 percentage points less than the estimates given by Mayhew equation, up until about 13 repetitions. After this the divergence increases to 7 percentage points at 20 repetitions.
