Welcome to Fit Body Happy Joins. My name is Shannon and I am joined by Payton today who is a physical therapist and teacher for Evelo and on Mondays we just answer one of your questions as quickly as we can. And today we are going to kind of play off of the episode that I released on Thursday about muscle burn

and how muscle burn isn't what necessarily causes muscle growth.

What causes muscle growth is having sufficient mechanical load

or enough work to the muscle. And so today we want to talk about one rep max and what a one rep max is and how to calculate your one rep max because from there you can kind of work backwards and figure out the minimum amount of weight that you need to use for each lift in order to create muscle growth because we know by from research that you probably

need to be using at least 30% of your one rep max in each lift and getting that lift close to

failure in order to see results. So you don't have to lift super, super heavy,

you can actually lift relatively light as long as you're taking that exercise close to failure and

it's 30% of your one rep max you will see muscle growth.

So let's start by Payton.

Do you want to describe what a what a whoa worth one rep max is?

It's hard to say fast one. It is it's a tongue twister. So a one rep max, now you're going to get me going.

It is the biggest amount of weight that you can use to perform one single repetition.

So for example, if you're doing a bicep curl, it would be the highest go in that dumbbell to complete

one full repetition all the way through the motion but then when you

went to initiate the second repetition you would not be able to lift because the muscle would be done.

Yes. Yes.

Yes.

So we see that you need to be using at least 30% of that resistance in getting that lift close to

to failure in order to see muscle growth.

And again, if you're using lighter than 30%, you'd have to do a ton of reps and you probably aren't using enough to actually see that muscle growth. And again, go listen to that podcast if you need to. So for example, if my one rep max, if I can only do one

repetition of a bicep curl with 20 pounds and let's say I can't do two, I can only do one, I can't do a second one,

30% of that is six pounds. So six pounds would be about the

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