I have a question about this episode Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Huberman Lab Podcast #65 and this Repetition Ranges Explained How do you calculate one rep max?

In the episode Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Huberman Lab Podcast #65, Dr. Andy Galpin discusses calculating a one rep max (1RM), emphasizing that it's not strictly necessary for most people to perform a true 1RM test. Instead, he suggests using repetition conversion equations, which allow individuals to estimate their 1RM based on a submaximal load lifted for multiple reps.

How to Estimate One Rep Max

1. Use Submaximal Weight: Pick a weight that you can lift comfortably but with some effort (e.g., for a set of 5-8 reps).
2. Repetition Conversion Charts: There are online calculators and charts available where you input the weight lifted and the number of repetitions completed. For example, if you lifted 200 pounds for 8 reps, the calculator will estimate your 1RM.
3. Stay Below 8 Reps: Dr. Galpin notes that for accuracy, it's better to stay within a 3 to 8 rep range when estimating your max, as the accuracy decreases with higher repetitions (over 10 reps) 1.

Practical Tips

• Listen to Your Body: Dr. Galpin encourages intuitively gauging your lifts. If you're unsure whether you could do more reps after a set, use that feedback to adjust your estimated max.
• Safety First: For the general public without coaching, estimating your 1RM this way is safer than attempting a true 1RM test, which carries a higher risk of injury. This method helps avoid pushing to maximal loads unnecessarily 1.

This approach allows for effective strength training planning without needing to test your absolute limits repeatedly.