1RM and TM Calculator
Before starting the nSuns program, athletes need to input their current 1 Rep Max (1RM) for their 4 major lifts: squat, deadlift, bench press, and overhead press. The 1RM test determines the maximum weight at which you can perform 1 rep of an exercise. This will allow you to determine your Training Max (TM) for each exercise.
How to calculate 1 Rep Max on nSuns?
If you do not know your 1RM, but can gauge how much you can lift on the exercises for reps, use Boostcamp's built-in calculator to find out your estimated 1RM. Alternatively, you can go into the gym and actually test for your 1RM. If you do, ensure that the exercises are performed with good form (ego reps don't count!).
In general, the more conservative you are with your 1RM estimate starting weight, the more you allow your body to adapt to the volume and intensity of the program and make long-term strength gains.
What is TM in nSuns?
Your TM is calculated as 90% of your 1RM, which is the number used to calculate the prescribed training weights over the next week.