strength grows question

alpha642

My quest is how much strength grows in what time frame is possible?

Here is an excerpt from Wikipedia One-repetition maximum:
1RM = w * (36/(37-r))
For example, if a person can lift 100 pounds on a given exercise for 10 reps, the estimated one rep max would be 133 pounds...

If I use this formula and I change from 10 reps to 15 reps with 100 pound it equals to 164 pounds now. So I guess this would mean a 5 reps more and 30 pounds stronger. This may takes 1 week, but I'm sure as higher the weights are as more time it takes.

Does anybody know any good formulas that give a overview and can be used to set expectations.

Since one month I'm doing the StrongLifts 5x5 programs and so far I'm still able to add weights, but I try to find out when I need a spotter.

Thanks,
Markus

wellbert

Follow the stronglifts spreadsheet. Too many variables.

Gallowmere1984

It's not as simple as a mathematical formula.

I can pull 315 for 9, which according to that formula would put my 1RM at 405.
I can pull 405 for 3, which would put my 1RM at 428.

My actual current 1RM is 495.