EPIC Poundage Calculator

The EPIC Poundage Chart App has three functions. First it calculates your one rep maximum effort ( 1 Rep Max) by using lbs lifted and reps completed. It selects the appropriate poundage for a given strength level for a 3 set workout. And third it figures a percentage of the 1 Rep Max for determining lifting workouts.
Lifting Workout Manager for anyone who wants to make strength gains.
This app is based on a nationally recognized periodization model for building strength and size. It calculates your maximum effort (1Rep Maximum or 1RM) which is one of the most important first steps in a training program. It then takes the guesswork out of what poundages to use for your lifting workouts.

How much weight to use?

Scientific studies show high volume workouts (3 sets of 10 reps) using (65% to 75% of your 1RM) build muscle mass. In most programs this is called a Base Phase. As the muscle increases in size the athlete is able to handle greater loads. Building muscle mass increases the potential to build greater strength in the Strength Phase which calls for moderate volume (3 sets of 5 reps) using (75% to 85% of your 1RM) The Strength Phase works best if it is preceded by several weeks of the Base phase. After several weeks of the Strength Phase a Peak Phase can be done using a low volume workout (3 sets of 3 reps) using (80% to 90%) of the maximum effort for explosive power. This combination of phases will produce significant strength improvement.

The EPIC 1 RM Poundage Calculator App has three functions to help you determine how much weight to use. This app is easy to use for any coach or athlete.