Elite Physique The New Science of Building a Better Body

Assess to Impress
21
2 or 3 Repetition Maximum or 5 Repetition Maximum
(2RM or 3RM or 5RM) Test
The 2RM or 3RM test is my preferred method of estimating an athlete’s 1RM
because it relies on a range of reps, which increases your chances of finding
the right load in minimal time. Start by following the warm-up protocol shown in
table 1.1. Here you’ll need to guesstimate what your 2RM or 3RM is, based on
the warm-up. If you’re unsure, choose the lightest load that seems close. Often a
load that’s approximately 15 percent heavier than the last warm-up set, if it was
rated as an 8 RPE, is a good place to start. Ideally, you will achieve a 10 RPE at
rep two or three, which would end the test.
If you failed to hit a 10 RPE on the second or third repetition, rest 5 minutes,
and then repeat the 2RM or 3RM test until you get it right. Now you can do some
simple math to determine your 1RM, as shown here:
2 reps = 90%-92.5% of 1RM
3 reps = 87.5%-90% of 1RM
You’ll simply divide the load by the percentage to find the estimated 1RM. For
example, if you maxed out at three reps with 150 pounds (68 kg), your 1RM for
that lift is 167 to 171 pounds (76-78 kg). The math looks like this:
150 pounds/0.875 = 171 pounds
150 pounds/0.90 = 167 pounds
Now you have a range that estimates your 1RM. So which value should you
use: 87.5 percent or 90 percent? It doesn’t matter as long as you stay consistent
with future tests. I recommend always using the lower value: 87.5 percent, in
this case. I’ve found it’s usually better to err on the lower end of the spectrum,
since it helps manage fatigue. Furthermore, the difference between 167 and 171
pounds is relatively small in terms of the effect it will have on your strength and
neural development. Put another way, 167 and 171 will both get the job done
equally well, so use the lower value to help manage fatigue as much as possible.
But also understand that your true 1RM might be closer to 171 pounds. If you’re
more comfortable attempting a 5RM, or if you end up doing a set that ends with
an RPE of 10 on the fifth rep, you can consider that load to be 85 to 87.5 percent
of your 1RM for that exercise. The values that correspond to a 2RM, 3RM, or 5RM
are shown in table 1.2. These values are estimations that have been shown to be
relatively reliable. The only way to get a completely accurate 1RM value is to test
it. However, a competitive powerlifter or Olympic lifter is probably the only athlete
who benefits from performing a true 1RM test every few months.
Table 1.2 Relationship Between RM and the Corresponding Percentage
of 1RM
Repetition maximum (RM)
Percentage (%) of 1RM
2RM 90%-92.5%
3RM 87.5%-90%
5RM 85%-87.5%
Data from J.M. Reynolds, T.J. Gordon, and R.A. Robergs, “Prediction of One Repetition Maximum Strength From Multiple Repetition Maximum Testing and
Anthropometry,” Journal of Strength and Conditioning Research 20, no. 3 (2006): 584-592, and B. Richens and D.J. Cleather, “The Relationship Between the
Number of Repetitions Performed at Given Intensities Is Different in Endurance and Strength Trained Athletes,” Biology of Sport 31, no. 2 (2014): 157-161.