Still quite confused pal.

I divided 1720 by 24 and on my calculator and I got 71.6666666667 haha.

And what does the "Max = 100" refer to?

Thank you for your help by the way

You are almost there, if you divide the 71.6666 by 100 (your max) and round it to nearest 0.5 then you get 71.5%.

Max is best lift or 1RM (one rep max).

**EXAMPLE 1:**1RM = 100. This gives the following:

% reps sets weight

50% 5 1 50

60% 4 1 60

70% 3 1 70

80% 3 2 80

90% 2 3 90

then:

1. Multiplying "reps" with "sets" gets you "total amount of lifts"

2. Multiplying "total amount of lifts" with weight gives you "volume".

This is shown here:

% Total lifts Volume

50% 5 250

60% 4 240

70% 3 210

80% 6 480

90% 6 540

Then you add up the total amount of lifts and you get 24 reps/lifts. Similarly you do it for the volume, and this gets you a figure of 1720 kg.

Dividing 1720 with 24 (1720/24) gives you the average amount of kg on the bar for an average lift/rep. This will become important in the next example. This numbers gives you 71.6666 and you need to divide it by your 1RM to get the relative intensity. This gives you 0.7166 -> rounding gives you 71.5%

**EXAMPLE 2:**1RM = 200. This gives the following;

% reps sets weight

50% 5 1 100

60% 4 1 120

70% 3 1 140

80% 3 2 160

90% 2 3 180

then:

1. Multiplying "reps" with "sets" gets you "total amount of lifts"

2. Multiplying "total amount of lifts" with weight gives you "volume".

This is shown here:

% Total lifts Volume

50% 5 500

60% 4 480

70% 3 420

80% 6 960

90% 6 1080

Then you add up the total amount of lifts and you get 24 reps/lifts like in the previous example. You don't make any more reps, so that stays the same. Similarly you do it for the volume, and this gets you a figure of 3440

kg which is twice as much as before! But this makes sense, because you max is twice as high (200 now, 100 in example 1). So on average you lift a weight that is twice as high.

Dividing 3440 with 24 (3440/24) gives you the average amount of kg on the bar for an average lift/rep. This numbers gives you 143.3333 and you need to divide it by your 1RM to get the relative intensity. so 143.3333 / 200 = 0.7166 !! which is the same number as before! So regardless of the max, the relative intensity is the same.

So the formula for the relative intensity can be summarized as "Total volume" / "Total amount of lifts" / "1RM"

If you are still confused, I can send you a stylized spreadsheet example in a personal message.

Kind regards

RB