Why Calculated 1-Rep Max Can Be Different From Actual 1-Rep Max

[@maljayworldstar776]

I’m 6’2 80kg thin build, what should my max bench and squat be?

[@corefitness4490]

At least bodyweight for 5 reps

[@dominirican7403]

Squat should be 1.5x your body weight. Deadlift should be the same as squat. Start deadlift at .80 of your bodyweight to seriously perfect form on this. This lift is extremely important to see huge back gain and good old hamstrings. But take deadlifts slow and easy my guy. One bad mistake and you will be set back for a long time. So at least 265 or 120kg in squat, for at least 3 reps to 5 reps. And bench is like the other guy said, bodyweight of 5-8 reps. If you just squat those numbers once, it's not because of your build. Work up to the numbers j told you, and i promise you will see a vast improvement. Sometimes we are weak because we do not lift properly, once we lift properly, consistently with warmups and cools downs you will realize how strong you get within just 3 months. Good luck to you! Just remember you should also be able to pull your bodyweight for at least 5 reps as well. Once you can until 8 reps, you can add on 2.5kgs. you don't really have to go to 10 reps to build more muscle, sticking with 8 reps helps build more strength and muscle together as opposed to 10 reps or more on core lifts, squat, bench, deadlift, pull-up, overhead press. For calf's, you have to do trial and error, some grow more with a lot of reps some with low. Warmups are the time to practice form.

[@maljayworldstar776]

@@corefitness4490 thanks bro

[@maljayworldstar776]

@@dominirican7403 thanks alot man yeah i used to weigh 65-70kg from age 16yrs till now 24yrs and then last 3 months boom i magically bulked for the first time and i hit 80kg thanks to the "serious mass gainer" and Creatine which helped alot and i went to 80KG in 3 months so yeah ive gained alot of strength from my weight but atm i can barely dumbell press 35kg each hand for 5 reps but im so weak at benching maybe cause i got long arms lol but yeah i struggle to bench 70kg but when i was skinny i could bench my weight easily but now i can't bench my new weight but hopefully i get stronger over time but man yeah thanks i'll try to reach those goals you set out

[@dominirican7403]

@@maljayworldstar776 well becareful with mass gainers. They are more for people like me when I was 15. I was doing track and lifting. Didn't have time to each much so I'd throw one down at 1200 calories plus I'd eat dinner at another 500-600 calories. I learned the hard way to becareful with sudden weight gain. You indeed will be a bit stronger but your tendons won't be. I developed elbow tendonitis over time for the sudden weight gain and strength. Had to dial back on weight and lifts to strengthen my tendons. And finally got to bench 70 kg for 8 reps while I weighed 60 Kg. Just take it real slow. I regret jumping in weight so fast, getting tendonitis put me back almost 6 months of hard constant work. Took me 2 years to get to where i was. To then almost start back to when I was training for 6 months. Lesson learned!