Using the formula again:
1RM = 0.0333 x weight x reps + weight
w = working weight, r = working reps
W = goal weight, R = goal reps ie 5
0.0333wr + w = 0.0333WR + W
0.0333wr = 0.0333WR + W - w
r = (0.0333WR + W - w) / 0.0333w
The required number of reps to go up a weight for dumbbells or barbell with increments of 2.5kg and make the next weight 5RM:
2.5kg to 5kg: 40
5kg to 7.5kg: 23
7.5kg to 10kg: 17
10kg to 12.5kg: 14
12.5kg to 15kg: 12
15kg to 17.5kg: 11
17.5kg to 20kg: 10
20kg to 22.5kg: 10
22.5kg to 25kg: 9
25kg to 27.5kg: 9
27.5kg to 30kg: 9
30kg to 32.5kg: 8
32.5kg to 35kg: 8
The required number of reps to go up a weight for kettlebell with increments of 4kg and make the next weight 5RM:
8kg to 12kg: 23
12kg to 16kg: 17
16kg to 20kg: 14
20kg to 24kg: 12
24kg to 28kg: 11
28kg to 32kg: 10
The required number of reps to go up a weight for clubbell with increments of 5lb and make the next weight 5RM:
5lb to 10lb: 40
10lb to 15lb: 23
15lb to 20lb: 17
20lb to 25lb: 14
25lb to 35lb: 19
35lb to 45lb: 15
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