— .... If you are not a relative beginner, then go straight into goal setting based on
the figures I have already given, but target the “very good” category first.Converting singles to multiple reps, and vice versa
. Here is a method for converting one-rep maximum lifts (singles) to repeti-
tion lifts, and vice versa. For example, without actually having to do singles
you can compare your current lifting for reps with the one-rep-maximum
totals given in the classification table provided earlier in this chapter. You
can also compare your current lifting with that in an earlier cycle that had
you focusing on a different rep number. For example, maybe you are in a
cycle of -rep squats and want to compare yourself with your best one-rep
maximum, but do not want to disrupt your cycle in order to spend a period
adapting to singles. Or perhaps you are performing low-rep work and want
to compare it with the much higher rep work you were using in an earlier
cycle, but without spending the time needed to adapt to higher reps.The Maurice and Rydin method
. In the September issue of (issue ) Dave Maurice
and Rich Rydin presented two formulae for converting poundages between
different rep numbers. ey are presented here in much more convenient
chart form.. To convert from one poundage and rep combination to another, using the
Maurice-Rydin formulae, see the tables accompanying this segment. Here is
the relevant explanation from Maurice and Rydin, in issue
:
To use one of the charts, look in the left column to find the rep number you
have been performing (i.e., your current reps). Move across the row until you
are under the rep number to which you wish to project your performance (i.e.,
your desired reps).
For example, if you have been bench pressing for reps, and want to try reps,
you would multiply your best -rep poundage by . to estimate your best
-rep poundage. Similarly, if you have been squatting for reps and now wish
to try reps, you would multiply your best -rep poundage by . to estimate
your best -rep poundage.. ese tables are not presented as valid for everyone. A minority of trainees,
at least in some exercises, are terrible at high reps relative to their low-rep
achievements. Conversely, some people are excellent at high reps but can-