How do I make the most out of the charts?
RepCount Premium includes a wide variety of charts that you can use to visualize your gym progress. While the terms used may be familiar to advanced lifters, they may not be for everyone else. But don't worry, here is a list of charts used in RepCount and what they mean to you in practice.
Estimated 1 rep max:
The estimated one-rep max is an educated guess of what weight you would have been able to lift for a single rep. For example, if you lift 100kg for 5 reps, then this will give you an estimated one rep max of 112,5kg, which means that you should be able to lift 112,5kg for a single. This is a good indicator of general strength progress. If this curve is going up, you are likely getting stronger! Please note that the estimated one-rep max is most accurate on lower rep ranges.
Estimated 1 rep max/BW:
This chart is an indication of your general strength related to your body weight (BW). For example, if the number on the chart is 1.5, it means that it is likely that you would be able to lift 1.5x your bodyweight for a single rep. For advanced male lifters, a common ratio to aim for is a 1.5xBW bench, 2xBW squat, and 2.5xBW deadlift. For advanced female lifters, a common ratio is 0.8xBW bench, 1.2xBW squat, and 1.3xBW deadlifts.
Setting goals to increase this chart is great for general fitness. Why? Your general strength will go up when you gain weight, but if you crease the strength/bodyweight ratio, you are likely to be in better shape ;) Please note that it is easier to reach a high strength to bodyweight ratio for lighter individuals.
Volume is the total weight lifted during your workout, that is weight x reps x sets. For those of you building muscle, this is a great chart to look at. A general recommendation for building muscle is to slowly increase volume over time to allow your muscles to adapt and grow.
This is the heaviest weight you have lifted. In contrast to the estimated one-rep max, this is the actual weight used and gives you a great overview of your periodization. It is very easy to see heavy or light periods in this chart.
Average weight on the bar is a great way to see if you have been getting stronger. If you are aiming for strength gain, this is a great chart to look at.
When looking at charts that include more than a single exercise, it can be a bit misleading to only check the volume progression (volume chart). Some exercises are heavier than others. For example, a Front Squat is a lot heavier than a Leg Press at the same weight. An alternative to the volume chart can be to look at the number of reps instead. A common recommendation for the optimal number of reps is 60-120 reps per week for the larger muscle group and half of that for the smaller muscle groups
How many sets of squats did you perform last year? This is an alternative to volume or number of reps to give you an indication of how much you have trained for a certain exercise or body part.
Reps per set:
Do you do low rep work or high rep work? Are you aiming for strength (1-4 reps), muscle growth (8-12 reps), or muscle endurance (20+ reps)? This chart will show you.
Number of workouts:
Workout frequency is a key factor in getting stronger. This chart will show you how many sessions you have done per month/week/year and is available on your total, per muscle group, or exercise. In general, the more often you do a certain exercise, the better you will become. If you are currently only exercising each muscle once a week, try upping the frequency! Your strength level is likely to go up!
There you have it. This was an overview of the charts used in RepCount. Most charts are available per workout/week/month/year and many are available per muscle group or in total. The RepCount chart is built on the highest performing charting framework so it will be great regardless if you have been logging 5 or 5000 workouts. Please note that a premium subscription is required to access the RepCount charts.
If you have any questions or feedback on the charts, don't hesitate to reach out at firstname.lastname@example.org