One Rep Max.

These formulas are most accurate between 2–10 reps. At 1–2 reps, technique and CNS fatigue dominate. At 15+ reps, aerobic capacity plays in. Use this as a training guide, not a competition number.

Most research points to 3–5 sets of 6–12 reps at 70–85% 1RM as optimal for muscle growth. Going heavier builds max strength but less volume. Going lighter needs more sets to stimulate growth.

Your nervous system takes 48–72 hours to recover from near-maximal efforts. Training at 85–90% more than once a week on the same lift without periodization leads to stagnation and injury risk.

Add weight, add reps, or add sets over time. Even 1kg per month on your squat = 12kg in a year. Consistency beats intensity every time. Track your lifts — progress you can't measure won't happen.