One Rep Max for 300 lbs × 4 reps

One Rep Max Calculator

What is the one rep max for 300 lbs × 4 reps?

Answer

Lifting 300 lbs for 4 reps gives an estimated one rep max of

340 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

300 × (1 + 4 ÷ 30) = 340 lbs

comparison of methods: six other published formulas give 327.3–349.5 lbs

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	323 lbs
90%	306 lbs
88.2%	300 lbs — this set
85%	289 lbs
80%	272 lbs
75%	255 lbs
70%	238 lbs
65%	221 lbs
60%	204 lbs

Related Calculations

340 lbs to kg - 340 pounds ≈ 154.22 kg

See Also

BMI Meaning - Check what given BMI means
BMI Calculator (Imperial) - Body Mass Index Calculator (ft/in/lbs)
BMI Calculator (Metric) - Body Mass Index Calculator (kg/cm)
Ideal Weight Calculator (Imperial) - Find out the Ideal Weight for a given Height in feet/inches
Ideal Weight Calculator (Metric) - Find out the Ideal Weight for a given Height in centimeters

One Rep Max Table for 300 lbs

Reps	One Rep Max	% of 1RM
2 reps	320 lbs	93.8%
3 reps	330 lbs	90.9%
4 reps	340 lbs	88.2%
5 reps	350 lbs	85.7%
6 reps	360 lbs	83.3%
7 reps	370 lbs	81.1%
8 reps	380 lbs	78.9%
9 reps	390 lbs	76.9%
10 reps	400 lbs	75%
11 reps	410 lbs	73.2%
12 reps	420 lbs	71.4%

FAQ

What is the one rep max for 300 lbs × 4 reps?

Lifting 300 lbs for 4 reps gives an estimated one rep max of 340 lbs

How much of my max is 300 lbs for 4 reps?

300 lbs for 4 reps works out at 88.2% of an estimated one rep max of 340 lbs.

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

90% of 340 lbs is 306 lbs and 70% is 238 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also