High Value of High Rep Bodyweight Training - based on the percentage of 1 rep max (with a calculator)

 So you have mastered some of the more strength requiring moves such as the assisted one arm chinup, single leg squats and assisted one arm push-up all for a good amount of high quality reps in the range of 6-12 or more. Now are you just going to do only those exercises and finally progress to the harder variations and so on? 

Do you feel like the standard push-ups, pullups and split squats are pretty useless to you now? 

The truth is that there is a lot of value in these basic exercises for the intermediates and even for the advanced trainees. Think of the exercises you have mastered as tools in your toolbox ready to be used when needed. 

As I have mentioned before according to research you can still make muscle and some strength gains even at loads of 20% of your 1RM. Just for reference I’ll just quote the study “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis”

"The findings indicate that maximal strength benefits are obtained from the use of heavy loads while muscle hypertrophy can be equally achieved across a spectrum of loading ranges."

(Here is a link to a presentation I found made by James Krieger that explains this in detail in a way that anyone can understand: https://www.lts.fi/media/lts_kuntotestaus/ktp19/ktp19_james_krieger_sunnuntai_esitys2_materiaalikansio.pdf )

Below this 20% threshold the muscle gains seem to diminish. This means that if your 1 rep max is 100kg/lbs, 20% of that 1RM would be 20kg/lbs. Around 60% of your 1RM you are performing about 20 repetitions and loads below that we are in the 20-30rep range. With 20% of your 1RM you are getting about +100reps. Note that it is really hard to predict your repetition performance in the higher rep ranges so these are just estimates. It would be safe to say that you can still make good muscle gains when training at 40-60% of your 1RM load which is the 20-40rep range for most.

Previously I have used the well known Brzycki formula to estimate the 1RM but it is not suitable for estimating 1RM based on a high number of repetitions. In my experience the Epley formula gives better estimation when performing reps above 12 and up to 30. And based on my experience with 60% of your 1RM you are usually able to perform 20reps and with 50% we are looking at the 25-30rep range. Which is in line with the Epley formula.

The higher the reps the harder it becomes to find correlation between 1RM performance and the reps performed. Below loads 50% of 1RM (reps above 30) it becomes harder to predict the outcome. That's why I use a broader rep range +/-5reps to estimate performance at loads below 50%. For example with 40% of your 1RM you might get around 40-50reps. Or not. With even lower loads we are talking about +/-10rep or even +/-20rep range. For example with a 30% of 1RM range of 60-80reps or 50-90reps is possible.

How to use Epley formula for high repetitions

The Epley formula for calculating 1 rep max is

1RM = w (1+r/30)

w = weight used

r = repetitions (must be more than 1rep)

Now if we want to calculate repetitions based on the percentage of 1RM we can use the following:

r = (100/1RM%-1)*30

1RM% = percentage of your 1RM for example 60

Here is a table for the reps and the percentage of the 1RM calculated using the Epley formula.

Reps and % of 1RM

1 100%

2 94%

3 91%

4 88%

5 86%

6 84%

7 81%

8 79%

9 77%

10 75%

11 73%

12 71%

13 70%

14 68%

15 67%

16 65%

17 64%

18 63%

19 61%

20 60%

21 59%

22 58%

23 57%

24 56%

25 55%

26 54%

27 53%

28 52%

29 51%

30 50%

31 49%

32 48%

33 48%

34 47%

35 46%

36 45%

37 45%

38 44%

39 44%

40 43%

45 40%

50 38%

55 36%

60 34%

65 32%

70 30%

75 29%

80 27%

Table. repetitions and percentage of 1RM

Note that while calculating your high rep performance from low repetition performance works quite well, this does not work really well the other way around since strength requires practice. So for example if you can bench press 80kg for 8reps (1RM 100kg) you can most likely lift 90kg for 4 reps and 95kg for 2reps. And for the low weight 60% of your 1RM you can lift close to 20reps.

But if you do only high rep work and you are able to press 20reps with 60kg (60% of 1RM) you are not going to do well on your low repetitions unless you practice heavy lifting and prepare your tendons and joints for heavy lifts gradually. You should gradually increase the load to perfect the technique and prepare your body for heavy lifting. For the percentages below 50 (30+reps) we are just guessing how many reps we could potentially do. It is a wide spectrum or reps the further we are from the 1RM load.  

For those who wish to use a calculator instead, this online calculator uses the Epley formula:

https://www.vcalc.com/wiki/vCalc/Epley+Formula+%281+rep+max%29

So for example if your 1RM is 100kg, 60% gives you 20 reps and 50% gives you 30reps.

Next we will take a look at how much load we get from the basic bodyweight exercises in comparison to the 1RM performance.

Push-ups

First we need to define advanced and intermediate strength levels and then define what is a useful load in relation to bodyweight. Here I’m going to use 40% of 1RM as an example.

Advanced 1RM: 1.5xBodyweight → 40% = 0.6xbodyweight

Intermediate 1RM: 1.2xBodyweight → 40% = 0.5xbodyweight

Push-up load from bottom position to the top and percentage of 1RM for advanced (adv.) and intermediate (int.)

Exercise         Load %1RM/(reps) adv. %1RM/(reps) int.

Kneeling push-up 0.60..0.55 x BW 37% (45-55) 46% (30-40)

Standard 0.73..0.68 x BW 45% (30-40) 57% (25-30)

Decline         0.80..0.75 x BW 50% (25-35) 63% (20-25)

Assisted OAP 0.96..0.90 x BW 60% (20-25) 75% (10-12)

Decline Assisted OAP 1.10..1.05 x BW 70% (12-15) 88% (4-6)

Kneeling OAP 1.20..1.10 x BW 73% (10-12) 92% (2-3)

OAP 1.45..1.35 x BW 90% (3-4) n/a

Useful loading range for the advanced would be anything above 0.6xbodyweight. This would include standard pushup in the 30-40 rep range. For intermediates anything above 0.5xbodyweight will be above 40% of 1RM. This means even the kneeling or incline pushup for 30-40reps.

Chinups and rows

Advanced and intermediate strength levels for chinups would be around:

Advanced weighted chinup - 1.5xBodyweight → 40% =0.6xBodyweight

Intermediate weighted chinup - 1.2xBodyweight → 40% = 0.5xbodyweight

Chinup/pullup load and percentage of 1RM for advanced (adv.) and intermediate (int.)

Exercise             Load %1RM/(reps) adv. %1RM/(reps) int.

Leg assisted chinup     0.6xBw 40% (40-50) 50% (25-35)

Straight leg rack chin   0.7xBw 47% (30-40) 58% (20-25)

Rack chinup     0.8xBW 53% (25-30) 67% (15-20)

Chinup/pullup     0.9xBW 60% (20-25) 75% (10-12)

Assisted OA chinup     1.2xBW 80% (8-10) 100% (1)

One arm chinup     1.8xBW 100% (0-1) n/a

For the advanced anything above 0.6xbodyweight will work. This would include straight leg rack chinup 30-40reps. For intermediates anything above 0.5xbodyweight. So even the leg assisted pullup for 25-35reps will have its use.

For the rows lets just assume 1.2xBW advanced and 0.9xBW intermediate strength level. This is in line with the pullup/chinup performance mentioned above.

Rows load and percentage of 1RM for advanced (adv.) and intermediate (int.)

Exercise                 Load %1RM/(reps) adv. %1RM/(reps) int.

Easy incline row         0.3xBW 25% (80-100) 33% (50-70)

Incline row                               0.5xBW 42% (35-45) 55% (20-30)

Inverted row                            0.7xBW 58% (20-25) 77% (8-12)

Decline inverted row 0.8xBW 67% (15-20) 88% (4-6)

Side to side decline inv. row   0.9..1.1xBW 75% (10-12) n/a

Tucked front lever row         0.95xBW 79% (6-10) n/a

For the advanced you can use anything above 40%. This includes the incline rows for high repetitions. And for the intermediates also the incline row for lower amount of repetitions.

This brings me to another topic related to rowing and its usefulness in a workout routine. Even though we are not getting the full range of motion for the lats like in a pullup, the rows have the capability to increase weekly training volume and are a useful exercise in your training program by looking at the percentage of your 1RM. So even the advanced trainees will benefit from doing some form of row in their routine.

Squats

Advanced and intermediate back squat strength standards are somewhere in the range of:

Advanced barbell Squat - 2.0xBodyweight → 40% = 0.8xbodyweight 

Intermediate barbell Squat - 1.5xBodyweight → 40% = 0.6xbodyweight

So the advanced can still make some muscle gains with exercises that provide 0.8xbodyweight load and intermediates 0.6xbodyweight. In the following table I listed the bodyweight squats and equal back squat load for those lifts:

Equal back squat load in relation to bodyweight

Exercise         Equal Back squat %1RM/(reps) adv. %1RM/(reps) int.

Full squat 0xBW n/a         n/a

Split squat 0.45xBW 23% (100-120) 30% (70-80)

Bulgarian split 0.65xBW 33% (60-70) 43% (30-40)

Single leg squats 0.95xBW 48% (30-35) 63% (15-20)

For the advanced anything above 0.8xbodyweight will work. So its single leg squats only. And for the intermediates anything above 0.6xbodyweight which is bulgarian split squat and anything above.

You can see that there is a problem. Bodyweight squat equals 0kg when compared to back squat. This is true since you have no external load on your back. So theoretically this would result in an infinite amount of reps. But the actual load for the bodyweight squat is not zero. It is around 78% of your bodyweight depending on the estimation method used. Since this calculation does not take into account your bodyweight in the back squat we will have to do some more calculations or else the load for the regular bodyweight squat is zero. 

First we need to normalize the single leg squat actual load for two legs to make them comparable:

Actual load on the working leg (single leg exercises normalized for two legs)

Full Squat 0.39xBodyweight →  0.78xBodyweight

Split Squat 0.61xBodyweight →  1.22xBodyweight

Bulgarian split squat 0.71xBodyweight →  1.42xBodyweight

Single leg squat 0.86xBodyweight →  1.72xBodyweight

Now lets calculate the actual load being lifted for advanced and intermediate back squat taken into account the additional bodyweight you are lifting. That is we need to add about 78% of your bodyweight to the 1RM lifts.

Actual 1RM of 2xBW and 1.5xBW barbell squat and 40% load (advanced and intermediates):

Advanced Barbell Squat (1RM) =  (2.0+0.78)xBodyweight = 2.78x bodyweight   

Advanced Barbell Squat (40% 1RM) = 1.11xBW

Intermediate Barbell Squat = (1.5+0.78)xBodyweight = 2.28x bodyweight  

Intermediate Barbell Squat (40% 1RM) = 0.91xBW

Now we just compare the calculated actual load of the back squats compared to normalized two leg loads for the single leg squats.

Normalized single leg load to two legs and compared to 2.78xbw & 2.28xbw back squat

Exercise         Actual Load %1RM/(reps) adv. %1RM/(reps) int.

Full squat 0.78xBW 28% (80-100+) 34% (60-80)

Split squat 1.22xBW 44% (40-50) 54% (25-30)

Bulgarian split 1.42xBW 51% (30-35) 62% (20-25)

Single leg squats 1.72xBW 62% (20-25) 75% (10-12)

Now Split squat (is on the upper limit and depends on technique) and bulgarian split squat will provide sufficient load for the advanced. Bodyweight squat is insufficient load even for intermediates which is only 34% of intermediate 1RM. But according to the study mentioned before, even the 20% load of 1RM can provide sufficient muscle gain stimulus. So there might be something to the high reps squats if sets are taken close to failure or to failure.

In my experience the rep range for the single leg squats is a bit too low. I can do pistol squats all day long (not bragging). The reason is that the pistol squats and other forms of single leg squats turn too easily into what is called a breathing squat. This means that you take a long rest on the top of the movement (2-3 seconds) where muscle tension is zero. This lets the blood flow freely to the target muscles and replenish oxygen and flush away the byproducts of energy usage. 

So you should be able to do at least 25-35reps for the advanced level if you tend to rest longer on the top of the movement. Or 20-25 rep range if you avoid resting at the top lockout position on each rep. Quickly reach the top before lowering yourself back down. 

When and why to use low load and high rep training?

Based on the percentage of 1RM the basic bodyweight exercises can provide enough load above 20% and even above 40% for advanced and intermediate trainees. Now who should use the higher rep ranges and why. I can think of three practical applications for low load high rep work in a workout routine:

• Additional training volume that is easier on the joints. This is when you need to increase the number of weekly sets but the lower rep range 6-12 causes recovery issues.

• Maintain muscle strength and size when you cannot perform any low rep work. This would be the case where you have an injury that allows you to work with light loads but not heavy loads.

• Periodization. For example when you are doing concurrent periodization where you work in multiple rep ranges during the week or in a single workout. 

• For fun when you feel like testing yourself.

Quality over quantity

When working with high repetitions it is common that people pursue a predefined number of reps. But this usually leads to bad form and cheating which causes poor strength and muscle gains for the target muscle. To get the most out of you high rep sets you should:

• Use true 2-1-2 tempo or something close to it. That is 2 seconds down, 1 second pause at the top (or bottom depending on the exercise) and 2 seconds up. In real life this usually means about 1-0.5-1 tempo unless you use a timer.

• Don’t aim for a specific number of reps. Do high quality reps and see how many you can do. Sometimes no rep counting is ok if you just train to failure and count the hard sets. Improve the number of high quality reps, not just reps.

• Train close to muscular failure or to technical failure to make the high rep sets contribute to your progress.

How to implement

Depending on your weekly schedule you can perform the high reps sets in a separate workout or do a wide spectrum of rep ranges in a single workout. For example for upper/lower split you can do Upper 1 (6-12reps) and for Upper 2 (15-25reps). Or mix the rep ranges in a single workout for example Upper 1: 4 sets of Weighted chest dips 6-12reps and 4 sets of Push-ups 15-25reps. And same for Upper 2: 4 sets of Assisted one arm push-ups 6-12reps and 4 sets of Chest dips 15-25reps

You can also do high rep training only for a specific muscle group if you cannot perform any low rep work. For example if you have trouble doing overhead movements such as pike push-ups and pullups you could substitute those exercises with resistance band side laterals for  20-30reps and rows in the 20-30rep range or with something easier in the progression ladder. And work the rest of the muscle groups in the 6-12rep range.

Ways to estimate your 1RM loads and useful exercises

Now how do we estimate your 1RM performance? For that purpose we need to perform AMRAP (As Many Reps As Possible) for a given exercise and where we know the actual load we are moving. Calculate 1RM based on the number of reps and then calculate a minimum threshold of 40% to select suitable exercises for high rep work.

Let's say you can do 16 proper pullups. That is 0.9x bodyweight for 16 reps. Your 1RM according to the Epley formula would be:

1RM = w (1+r/30) = 0.9xBW*(1+16/30) = 0.9xBW*1.533 = 1.38xBW

And 40% of the calculated 1RM would be:

1RM(40%) = 0.4x1.38xBW = 0.56xBW

So anything that loads this movement pattern with 0.56xBW or higher will work for higher rep range 20-40reps. So any exercise presented in the pullup table will work for this performance level.

If we look at the table where I listed the actual load of different pullups the Straight leg rack chinup loads with around 0.7xBodyweight. That is 51% of your 1RM (0.7/1.38 = 51%). Now we look up the number of reps for 51% in the Epley 1RM table I presented above which is around 25-35 repetitions (29reps exact for 51%). For the rack chinup the load is 0.8xBodyweight (58% of 1RM). The target rep range would be 15-25reps (22 reps exact).

In order to keep things simple:

• Select an exercise and do an AMRAP

• Calculate your 1RM with the Epley formula for that given exercise

• Calculate 40% of the calculated 1RM

• Check the useful exercises from the exercise table

• Calculating the rep ranges is not mandatory. Just train close to failure with the exercises that provide 40% or more of your 1RM.

Calculator to help you estimate useful rep ranges

Since most of you would like to estimate the useful exercises and rep ranges but don’t want to count everything, I made a simple Google Sheet that lets you select a benchmark exercise, enter max number of reps and calculate the estimates of rep ranges for you.

It's fairly straightforward.

1. Select benchmark exercise from the list

2. Enter max number of reps you can do

3. If the percentage of the 1RM is higher than 40% of your 1RM that cell turns green.

By default I roughly entered the intermediate strength levels and average load multipliers. For the push-up and rows (or any other exercise) you can change the estimation of bodyweight multiplier “Load (x BW)”. By default I used the average values. Increase or decrease the value by 0.1 if you feel like. For example if you have a fairly developed upper body but don’t train legs, expect the multiplier to be on the high end (+0.1). If you are more like a track cyclist with most of the mass in the lower body the load multiplier will be lower. This does not affect the end result too much since you should increase or decrease the multiplier on each exercise. So basically if you increase all multipliers up by 0.1 you end up in almost the same rep ranges anyway.

Example of the Push-up section in the sheet with intermediate level performance.

As usual I used only the basic Google Sheets functions so no scripts are used and no special permission required by this Sheet.

Click here to copy the file to your Drive and enable editing:

https://docs.google.com/spreadsheets/d/1kL_2AVtcKni6kT1tQN5nemQVWjqQWkLznyREpg_yyP0/copy?usp=sharing

If you just want to view the file without functionality click here:

https://docs.google.com/spreadsheets/d/1kL_2AVtcKni6kT1tQN5nemQVWjqQWkLznyREpg_yyP0/edit?usp=sharing

Hope you found this information useful and you are not afraid to try out some high rep work also!