Before you pile on the plates and try to figure out just how much you can squat (or bench or [fill in your favorite lift here]) for 1 repetition - STOP! Going for maximum weight for just one rep can lead to a serious injury.

Fortunately, there is a better way. Just use the following chart to determine your 1RM

Number of Reps Percent of 1 Rep Max 1 = 0.100 2 = 0.950 3 = 0.925 4 = 0.900 5 = 0.875 6 = 0.850 7 = 0.825 8 = 0.800 9 = 0.775 10 = 0.750

Here's how this works. Take the weight you're using and determine the absolute maximum number of reps. If you can do more than ten, increase the weight. Find the number of reps on the chart. Next, find the percent of 1 rep max and divide the weight you used by that number. I know it sounds a bit confusing, so let's do a quick example.

Suppose you're doing squats with 200 pounds and can just do 4 reps with good form. So your % of 1RM is 0.90. Now divide that by 200. Here's the equation:

200/0.90 = 222.22

So your 1RM for squats would be 222.22. You should workout with about 180 pounds (that's a bit more than 80% of your 1RM).

Now all you need to do is determine your 1RM for at least the following exercises:

• Deadlift
• Squat
• Shoulder press
• Bench press

You might also want to add additional favorite exercises, such as curls, leg extensions, and lat pull downs.

Also, don't forget if your focus is muscle building and weight loss you'll need to concentrate on a high protein diet. Consume carbs only immediately before or after your workout in order to drive protein and muscle growth nutrients into your mucle fibers.

Learn how to gain muscle mass and read weight training reviews at EasyMuscleGain.com