One thing you must know before designing a lifting program is your 1 rep max. There are many ways to determine your 1RM, the most accurate would be to "max out". If it is not possible to max out for whatever reason, or if you just want to see where you are at based on a set of multiple repetitions, the Epley equation can be used. This equation has worked well for most experienced lifters
that I've used it with. The most common
discrepancy seems to be with less experienced lifters who have not gained enough muscular control to lift heavier weights. In these cases the equation will over estimate the lifters 1RM.
