Dude, just watched a few of your videos. This one in paticular I LOVE! I spent a few hours yesterday making almost the exact calculator as you have here on your website. Coming over from powerlifting to streetlifting its really awesome to see somebody taking this same approach with weighted calisthenics. I've got my first competition in 6 weeks, I'm sold on your approach. Going to grab your program now and soak up as much info as I can. Cheers
Quality video as usual. Please make a stretch warm up routine before workout please, I recently had a tfcc injury for not doing enough stretching before workout.
Awesome video as usual Micha. The only downside/problem I have experienced with this method is that the end value is sometimes lower than what you can actually do for sets/reps. For example, my 1rpm on dips is 60kg and I know I can do 40kg 3x5. However, 80% of 1rpm (according to this calculation) ends up being 30kg which is I could probably do for 3x8-10.
Do you think this should also aply to squats? I´ve always aplied this to wieghted calisthenics but wondered why its usually neglected on squats on powerlifting programing. I think this should be taken into consideration specially for begginers or even intermidiate females who still train with loads lower than their own bodyweight on the squats. I would really appreciate to hear your view on this topic.
@@MichaSchulz What if your dip, pullup and pushup range is above 50, 30 and 100. Would these calculations be different if those are the numbers compared to when they're lower like under 20?
would this concept be applied to squats, as its technically weighted calisthenics. I see mainstream powerlifters using the conventional calculation of percentages for squats. what do you think?
i dont get it so u tellin me that bw 90 kg + 1rm 30 kg x 0.8 _ bw 90 kg is 6 so 6 kg is my 80 % 1 rep max i dont understand seems too low for 80% 1 rm please explain further im lost
Yes that’s the formula. As your 1rm is 30kg means you are not very trained in this lift, then calculating e1RM is never very accurate. 80% equals your your 6-8 RM. So the weight you can do 6-8 reps with. If that’s more than 6kg you know that your real 1RM is probably higher with some practice than 30kg
@@adicas9172 No idea. I'm a newbie. I thought it was all about concentric progressive overload? Obviously 100kg is high but why would you not try to RIR 50kg to get to 100kg?
@@MichaSchulz I think RIR or reps in reserve is what the Renaissance Periodization guy calls the number of reps that you max out before you go to failure. There's some guy that was interviewed on TH-cam (I would have to find the link later on) where he said study shows that within a set amount of weights x reps strength still increases compared to the traditional low reps higher weights training. It wasn't measuring calisthenics though.
40% would mean we are in the range of around a 20RM. The approach shown and also the 1RM formulas on our website are based around a 1RM sport. So rule of thumb: everything below 60% is irrelevant for calculating %1M as the carryover for the 1RM is super small and so the connection wouldn’t make any sense anymore. Hope that helps :)
Sorry Micha, I know you are one of the best in this sport, but this time I can't agree with you, if the formula is correct, then it should count on all kinds of percentages. That's how I learned math at school. Mathematics is an exact science
i have to agree with jafaralado. I have a weightlifting plan for squats and deadlifts with lower percentages but it doesnt apply for calisthenix, neither does the bw formula with those percentages. i know by 100% that my plan works but finding the correct weights is difficult. one way to do so is lowering the 1rm till you withstand your overall plan.
40% 1RM for someone with 1RM of 30kg (beginner) at 75kg bw. ((75kg+30kg)*0,4)-75kg = -33kg. The statement the formular would make is, that if your 1RM is 'just' 30kg that you would need around 30kg of assistance. That might not be too accurate, as I said the formulars work better for lower rep ranges. But it's still an orientation, as someone with a low 1RM is probably not able to do 20 reps bw and would need assistance. You need to put into consideration that for exercises where the BW is included, the 1RM can be 0kg. So an athlete that can just do 1 dip.
Dude, just watched a few of your videos. This one in paticular I LOVE! I spent a few hours yesterday making almost the exact calculator as you have here on your website. Coming over from powerlifting to streetlifting its really awesome to see somebody taking this same approach with weighted calisthenics.
I've got my first competition in 6 weeks, I'm sold on your approach. Going to grab your program now and soak up as much info as I can. Cheers
Thanks! Happy to hear it helps!
Quality video as usual. Please make a stretch warm up routine before workout please, I recently had a tfcc injury for not doing enough stretching before workout.
I don’t really stretch before a workout, it’s mainly just some movements to warm up the body and joints.
I'm glad that I was using the 1RM calculator and the RPE table because I didn't know that I needed to take into account the bw. Awesome content!
Thanks mate!
The calculator is very precise based on my 1RM and 5RM 👌
Glad it works for you!
Good stuff Papi
great video
Awesome video as usual Micha. The only downside/problem I have experienced with this method is that the end value is sometimes lower than what you can actually do for sets/reps.
For example, my 1rpm on dips is 60kg and I know I can do 40kg 3x5. However, 80% of 1rpm (according to this calculation) ends up being 30kg which is I could probably do for 3x8-10.
This is probably you having a relative low 1RM due to very little practice with heavy loads
@@MichaSchulz That's interesting, I think so too because I rarely max out. Do you mean my actual 1RPM is higher?
Do you think this should also aply to squats?
I´ve always aplied this to wieghted calisthenics but wondered why its usually neglected on squats on powerlifting programing. I think this should be taken into consideration specially for begginers or even intermidiate females who still train with loads lower than their own bodyweight on the squats. I would really appreciate to hear your view on this topic.
I was about to ask the same thing.
As your bw squat rep range is usually even for beginners 50-100 reps+ it’s negligible. If you have a much weaker individual, you might count it in
@@MichaSchulz thanks for clarifying, Micha! Looking forward to the physical copy of your book in English
@@MichaSchulz What if your dip, pullup and pushup range is above 50, 30 and 100. Would these calculations be different if those are the numbers compared to when they're lower like under 20?
would this concept be applied to squats, as its technically weighted calisthenics. I see mainstream powerlifters using the conventional calculation of percentages for squats. what do you think?
Don’t consider bw if you are average strong.
Guys, can you reccomend good program for dips and pullups?
🙏🏼
i dont get it so u tellin me that bw 90 kg + 1rm 30 kg x 0.8 _ bw 90 kg is 6 so 6 kg is my 80 % 1 rep max i dont understand seems too low for 80% 1 rm please explain further im lost
Yes that’s the formula. As your 1rm is 30kg means you are not very trained in this lift, then calculating e1RM is never very accurate. 80% equals your your 6-8 RM. So the weight you can do 6-8 reps with. If that’s more than 6kg you know that your real 1RM is probably higher with some practice than 30kg
Do you think that considering your forearm weight is negligible when calculating total load lifted in pulk up / dip ?
Yes
@@MichaSchulz appreciate it man
Micha, did you end up competing at the world championships?
Nope, was there just as a visitor and sponsor
@@MichaSchulz I see. Just curious, was there a reason you didn't compete?
@@ericnguyen1701 Νοt strong enough, he said it in his stories
does that applies to squat too? i always counted my bw with pullups dips but with squats i don't and it's fine, but i don't know why
Not with squats 👍🏻
So I think that I've been overshooting on my squats not because of ego but because I forgot to take into account the upper part of my body .
Nah
Micha, i want to know your shop address in Germany, I'm going to ask my friend in Germany to buy your belt for me
We ship for free world wide, no need to order via your friend
What's the issue of overloading in bodyweight?
like going to gym if u bench press 50kg for 12 reps. then jumping right away to 100kg to do 8 reps. do u think u'll progress?
@@adicas9172 No idea. I'm a newbie. I thought it was all about concentric progressive overload? Obviously 100kg is high but why would you not try to RIR 50kg to get to 100kg?
Heyho! Can you specify the question I am not sure what you mean
@@MichaSchulz I think RIR or reps in reserve is what the Renaissance Periodization guy calls the number of reps that you max out before you go to failure. There's some guy that was interviewed on TH-cam (I would have to find the link later on) where he said study shows that within a set amount of weights x reps strength still increases compared to the traditional low reps higher weights training. It wasn't measuring calisthenics though.
But what’s your question?
Ok. This isn,t true. What about your 40% one rep max? Please calculate and tell me 😂
40% would mean we are in the range of around a 20RM. The approach shown and also the 1RM formulas on our website are based around a 1RM sport. So rule of thumb: everything below 60% is irrelevant for calculating %1M as the carryover for the 1RM is super small and so the connection wouldn’t make any sense anymore. Hope that helps :)
Sorry Micha, I know you are one of the best in this sport, but this time I can't agree with you, if the formula is correct, then it should count on all kinds of percentages. That's how I learned math at school. Mathematics is an exact science
It’s a formula for ESTIMATED working weights.
i have to agree with jafaralado. I have a weightlifting plan for squats and deadlifts with lower percentages but it doesnt apply for calisthenix, neither does the bw formula with those percentages. i know by 100% that my plan works but finding the correct weights is difficult. one way to do so is lowering the 1rm till you withstand your overall plan.
40% 1RM for someone with 1RM of 30kg (beginner) at 75kg bw. ((75kg+30kg)*0,4)-75kg = -33kg. The statement the formular would make is, that if your 1RM is 'just' 30kg that you would need around 30kg of assistance. That might not be too accurate, as I said the formulars work better for lower rep ranges. But it's still an orientation, as someone with a low 1RM is probably not able to do 20 reps bw and would need assistance. You need to put into consideration that for exercises where the BW is included, the 1RM can be 0kg. So an athlete that can just do 1 dip.