One Rep Max for 290 lbs × 4 reps

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What is the one rep max for 290 lbs × 4 reps?

Answer

Lifting 290 lbs for 4 reps gives an estimated one rep max of
328.7 lbs

Epley formula · an estimate from a set taken close to failure; accuracy depends on the exercise and the person and drops as reps grow

290 × (1 + 4 ÷ 30) ≈ 328.7 lbs

comparison of methods: six other published formulas give 316.4–337.9 lbs

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%312.3 lbs
90%295.8 lbs
88.2%290 lbs — this set
85%279.4 lbs
80%263 lbs
75%246.5 lbs
70%230.1 lbs
65%213.7 lbs
60%197.2 lbs

See Also

One Rep Max Table for 290 lbs

RepsOne Rep Max% of 1RM
2 reps309.3 lbs93.8%
3 reps319 lbs90.9%
4 reps328.7 lbs88.2%
5 reps338.3 lbs85.7%
6 reps348 lbs83.3%
7 reps357.7 lbs81.1%
8 reps367.3 lbs79%
9 reps377 lbs76.9%
10 reps386.7 lbs75%
11 reps396.3 lbs73.2%
12 reps406 lbs71.4%

FAQ

What is the one rep max for 290 lbs × 4 reps?

Lifting 290 lbs for 4 reps gives an estimated one rep max of 328.7 lbs

How much of my max is 290 lbs for 4 reps?

290 lbs for 4 reps works out at 88.2% of an estimated one rep max of 328.7 lbs.

What should I lift at 90% and 70% of that max?

90% of 328.7 lbs is 295.8 lbs and 70% is 230.1 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also