This formula is worth remembering 💯⁣ ⁣ WEIGHT x REPS x 0.0333 + WEIGHT = Estimated 1RM ⁣ ⁣ This calculation can be used to determine an estimated 1 Rep Max (based off a Rep Max Test) ⁣ ⁣ Here’s an example...⁣ ⁣ Let’s say John loads 150kg on the bar and performs as many reps as possible (AMRAP) managing a total of 5 reps (making 150kg his 5RM) ✅⁣ ⁣ 150kg x 5 Reps x 0.0333 + 150kg = 175kg ⁣ ⁣ This tells us that John’s estimated 1RM is 175kg ⁣ ⁣ So why is this important ?? 🤔⁣ ⁣ Well it can be a very valuable tool to use throughout the duration of a long term program which will help you track your progress over time 📈⁣ ⁣ For example...⁣ ⁣ Let’s imagine John completed 4 weeks after his initial attempt and this time he performed an AMRAP at 165kg managing 3 Reps (making it his 3RM) ✅⁣ ⁣ Whilst this information is good to know .. it doesn’t really tell us if John has made any progress over the last 4 weeks 🤷‍♂️⁣ ⁣ So in this instance the 1RM Calculator would be a very valuable tool to use 💯⁣ ⁣ Using the example above (a 3RM at 165kg)...⁣ ⁣ 165kg x 3 Reps x 0.0333 + 165kg = 181kg ⁣ ⁣ We could therefore determine that John has increased his total strength capacity by 6kg over the past 4 weeks 💡⁣

#blackouttuesday

Can’t Do Pull Ups Yet ?? 🤷‍♂️⁣⁣ ⁣⁣ Use these exercises (in this progression) to work your way up to performing Pull Ups ✅⁣⁣ ⁣⁣ Swipe Across to see each variation 👉⁣⁣ ⁣⁣ 1️⃣ Inverted Barbell Pull Ups⁣⁣ 2️⃣ Feet Elevated Barbell Pull Ups⁣⁣ 3️⃣ Band Assisted Pull Ups (Hook Foot)⁣⁣ 4️⃣ Band Assisted Pull Ups (Hook Knee)⁣⁣ 5️⃣ Eccentric Only Pull Ups⁣⁣ 6️⃣ Weighted Eccentric Only Pull Ups⁣⁣ 7️⃣ 𝐑𝐞𝐠𝐮𝐥𝐚𝐫 𝐏𝐮𝐥𝐥 𝐔𝐩𝐬⁣⁣ 8️⃣ 𝐁𝐨𝐧𝐮𝐬: 𝘉𝘰𝘥𝘺 𝘞𝘦𝘪𝘨𝘩𝘵 𝘙𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥𝘢𝘵𝘪𝘰𝘯𝘴⁣⁣

We’re all stuck at home right now and I realise many people don’t have access to any sort of gym equipment... ⁣⁣ ⁣⁣ So here’s a 2 Week BODY WEIGHT PROGRAM for anyone out there that doesn’t have any training equipment available 💥 ⁣⁣ ⁣⁣ The next question is...⁣⁣ ⁣⁣ “Can you still achieve good results without weights?”⁣⁣ ⁣⁣ The short answer is... ⁣⁣ ⁣⁣ Go look up some high level gymnasts or people that specialise in calisthenics 💪🤯⁣⁣ ⁣⁣ You can definitely achieve great results with body weight training as long as you’re applying all the basic rules when it comes to programming 💯⁣⁣ ⁣⁣ As a side note .. I know this very different to my normal style of training so I’m interested to hear your feedback and happy to provide more info if this is helpful 🙏⁣⁣ ⁣⁣ #bodyweightworkout #bodyweighttraining #homeworkouts #trainathome #workoutfromhome #workoutprogram