The Desgorces 1RM Formula
The Desgorces 1RM Formula is a method for estimating one-repetition maximum (1RM) for the bench press and other exercises, based on data from high-strength athletes like powerlifters. It leverages data from experienced lifters to provide a safe and reliable way to assess maximal strength without performing a maximal lift, making it an essential tool for advanced strength training programs.
About François Desgorces
François Desgorces is a distinguished sport science researcher specializing in exercise physiology and training methodologies. He is affiliated with Université Reims Champagne-Ardenne and Université Paris Cité, and his work has been cited over 1,000 times, reflecting significant impact in the field. Desgorces has published extensively on training load quantification, intensity distribution effects, and metabolic responses to exercise, contributing to practical applications for athletes and coaches. His research often bridges academic rigor with real-world training, including supervision of advanced studies and performance optimization projects.
Origin and Development
The Desgorces Formula emerged from a 2010 study titled "Local Muscular Endurance and Prediction of 1 Repetition Maximum for Bench in 4 Athletic Populations", published in The Journal of Strength and Conditioning Researchem>. The research included male athletes from powerlifting and other sports, with a focus on high-strength individuals like powerlifters. By analyzing the maximum number of repetitions at submaximal loads, researchers developed a nonlinear, exponential decay model to estimate 1RM. Although the paper presented equations for high-strength athletes, endurance athletes, and the total population of the study, the high-strength equation, based on data from powerlifters and similar athletes, is most useful for estimating 1RM for weight training with sets below 20 reps.
The Desgorces Formula
The Desgorces Formula estimates %1RM for high-strength athletes as:
%1RM = 83.7677 × e-0.0338 × r + 17.6846
To calculate 1RM:
1RM = (w × 100) / (83.7677 × e-0.0338 × r + 17.6846)
Where:
- w = submaximal weight lifted (kg)
- r = number of repetitions to failure
- e = base of the natural logarithm (~2.71828)
Example Calculation:
For 100 kg lifted for 5 reps:
1RM = (100 × 100) / (83.7677 × e-0.0338 × 5 + 17.6846) ≈ 118.41
The estimated 1RM is approximately 118 kg.
Applicability for High-Strength Athletes
The Desgorces Formula is highly applicable for experienced lifters, such as powerlifters, because it was developed using data from high-strength athletes. This foundation ensures its accuracy for those with significant lifting experience. It excels at estimating 1RM from higher rep ranges (10–20 reps), as the study utilized lower percentages of 1RM, resulting in higher repetitions. However, it may be less accurate for fewer than 10 reps due to the data collection focusing on higher reps and the curve fitting of the equation.
Validation and Accuracy
The formula’s precision stems from its basis in data from high-strength athletes, achieving a high degree of reliability for bench press 1RM estimation. Its exponential decay model effectively captures the nonlinear relationship between repetitions and strength, particularly for experienced lifters performing higher rep ranges.
Desgorces’ Contribution to Strength Science
The Desgorces Formula stands out for its precision in estimating 1RM for high-strength athletes, particularly powerlifters. Its nonlinear approach offers a sophisticated alternative to traditional models, enhancing safety and effectiveness in strength training programs through François Desgorces’ innovative research.
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