Een metadata
Skatting van jou 1RM van'n gewig en reps, met'n persentasie oefentafel.
Resultate werk op soos jy tik.
Aangaande hierdie sakrekenaar
A one-rep-max (1RM) calculator estimates the most weight you could lift for a single repetition from a set you actually performed. It uses the Epley formula (1RM = w × (1 + reps/30)) by default, with Brzycki, Lombardi and O’Conner as alternatives, and prints a table of training loads at common percentages of your max.
Say you squat 100 kg for 5 clean reps. Epley estimates 100 × (1 + 5 ÷ 30) = 100 × 1.167 ≈ 116.7 kg, while Brzycki gives 100 × 36 ÷ (37 − 5) = 112.5 kg. The two agree closely for sets of about 2–10 reps and drift apart on very high-rep sets, which is why the tool shows several formulas side by side.
From the estimated max it builds a percentage table so you can program training loads — for example roughly 85% for a hard triple, 70% for hypertrophy work. Estimating a 1RM from a moderate set is safer than testing a true single, especially without a spotter, and lets you set weights without maxing out every session.
Dikwels gevra vrae
Hoe word een-rep-max geskat?
From a set you completed. The Epley formula is 1RM = weight × (1 + reps ÷ 30); Brzycki is weight × 36 ÷ (37 − reps). Both are accurate for about 2–10 reps and diverge for very high-rep sets.
Waarom die persentasies van my 1RM vertoon?
Sterkte programme skryf vragte voor as 'n persentasie van jou maksimum illa vir voorbeeld 5 reps naby 85% of hipertrofie werk omstreeks 70%. Die tabel omskakel jou geskatte 1RM in daardie werkgewigte.
Is dit veiliger om'n realistiese max te toets as om'n realistiese max te toets?
Gewoonlik ja.'n Gerekeneerde 1RM uit'n matige stel vermy die gevaar dat'n mens'n werklike enkele persoon sal uitsluip, veral sonder'n vlek of ondervinding.
Hoeveel moet ek vir 5 terugval?
Roughly 85–87% of your 1RM. The training-load table converts your estimated max into a weight for each percentage and estimates the reps each load allows using the Epley relationship.
Watter 1RM - formule is die akkuraatste?
Almal is skattings en nie een is presies nie.'n Paar mans en Brzycki stem ten nouste saam van 2 Letter10 ips en duikerge by hoër ips; die instrument wys Epley, Brzycki, Lombardi en OynConner sodat jy dit vir jou stel kan vergelyk.
Hoe dikwels moet ek my max weer op die proef stel?
Every 4–8 weeks is typical, or simply recalculate from a hard set whenever your working weights climb. Estimating from a rep set avoids the fatigue and injury risk of frequent true-max attempts.
Werk dit vir elke hefkrag?
Dit werk die beste vir doringbrille soos die gehurk, bankpers en dooiefool waar jy 'n beheerde stel van 2 Letter10 reps kan uitvoer. Dit is minder betroubaar vir afsondering oefeninge en baie hoë-betrekkings stel.
API ← gebruik hierdie sakrekenaar van kode
Bel hierdie sakrekenaar as 'n vry JSON-punt takies wat nodig is. Stuur die veldwaardes hieronder as navraag parameters of JSON. Enigiets wat jy weglaat gebruik dieselfde verstek hierdie bladsy is vooraf gevul met; 'n onbekende parameter is 'n 400, nooit' n stil nul. Lees die volle API docs →
Einde punt:
GET https://calculator.free/api/v1/one-rep-max/curl
curl "https://calculator.free/api/v1/one-rep-max/?weight=100&reps=5&unit=kg"JavaScript fetch()
const r = await fetch(
"https://calculator.free/api/v1/one-rep-max/?" + new URLSearchParams({
"weight": "100",
"reps": "5",
"unit": "kg"
}));
const data = await r.json();
console.log(data.results);Die resultate is skattings van algemene leiding, nie net finansiële, mediese of belastingvoorligting nie.