EPIC Poundage Calculator
By EPIC Athletic Performance, Inc.
Open iTunes to buy and download apps.
Lifting Workout Manager for anyone who wants to make strength gains.
This app is based on a nationally recognized periodization model for building strength and size. It calculates your maximum effort (1Rep Maximum or 1RM) which is one of the most important first steps in a training program. It then takes the guesswork out of what poundages to use for your lifting workouts.
How much weight to use?
Scientific studies show high volume workouts (3 sets of 10 reps) using (65% to 75% of your 1RM) build muscle mass. In most programs this is called a Base Phase. As the muscle increases in size the athlete is able to handle greater loads. Building muscle mass increases the potential to build greater strength in the Strength Phase which calls for moderate volume (3 sets of 5 reps) using (75% to 85% of your 1RM) The Strength Phase works best if it is preceded by several weeks of the Base phase. After several weeks of the Strength Phase a Peak Phase can be done using a low volume workout (3 sets of 3 reps) using (80% to 90%) of the maximum effort for explosive power. This combination of phases will produce significant strength improvement.
The EPIC 1 RM Poundage Calculator App functions.
The EPIC 1 RM Poundage Calculator App has three functions to help you determine how much weight to use. This app is easy to use for any coach or athlete.
1. Use the EPIC 1RM Poundage Calculator to figure your 1RM
Choose a weight you can do between 1 and 10 repetitions. The EPIC 1RM Poundage Calculator determines the projected weight that was lifted if one maximum repetition was done. Enter poundage used for any exercise then enter number of repetitions done. Click on calculate to determine the 1 repetition maximum (1 RM). Example: 260 lbs. lifted 5 repetitions equals 275 lbs lifted 3 repetitions or 300 lbs. lifted once. Each would have a 300 lb. 1 RM.
2. Use the EPIC 1RM Poundage Calculator to determine poundage to use for 3 set workout
Click 10, 5, or 3 to see recommended poundage for all three sets based on the 1 RM that you entered in step one. If you know your 1 RM you can skip step one and enter it directly into step two to see the recommended poundage to use on each set.
3. Use the EPIC 1RM Poundage Calculator to determine a percentage
Find the percentage of any number. For example you want to lift 50% of your (1RM) as a warm-up weight. This would not produce many strength gains but could be used to prepare the athlete prior to their three set workout.
I'm switching to undulating periodization and now need to change my weight used every time. This does it pretty well. I would make the following suggestions: Add the high rep set type too! It's got 3,5,&10 but could use 12/15. Also for calculating the weights used in sets of 3,5,10 reps just give a recommendation instead the all the percentages. Otherwise very useful and needed!
Uses Nebraska's stregth training model.
- Category: Health & Fitness
- Released: Jan 14, 2012
- Version: 1.0
- Size: 0.3 MB
- Language: English
- Seller: EPIC Athletic Performance, Inc.
- © 2012 EPIC Athletic Performance, Inc.
Compatibility: Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch.