Why test 1RM with submaximal reps?

Submaximal testing (e.g. 3 to 5 reps) reduces spine and joint strain while providing accurate 1RM estimates.

How to use percentage 1RM tables?

Use 75-85% 1RM for hypertrophy training (6-12 reps) and 85%+ 1RM for peak strength sets (1-5 reps).

Safely estimate maximum strength baseline for powerlifting and bodybuilding without risky single-rep max attempts.

Use the generated 50%-100% 1RM load table to program strength, hypertrophy, and deload training blocks.