Kalkulator na Max Rep
Estimate your 1RM from a weight and reps, with a percentage training table.
Results update as you type.
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calculator 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. The calculator 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. The calculator uses the Epley formula (1RM = w × (1 + reps/30)) by default, with Brzycki as alternatives.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.From the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom the estimated max it builds a percentage tableFrom
Tambayoyi da ake yi da yawa
Ta yaya ake kimanta matsakaicin sakewa na daya?
Daga cikin wani tsari da ka cika. Epley formula shine 1RM = nauyin × (1 + reps ÷ 30); Brzycki shine nauyin × 36 ÷ (37 − reps). Dukkansu suna da daidaituwa ga kusan 2–10 reps kuma suna bambanta ga manyan-rep sets.
Me yasa ake nuna kashi na 1RM na?
Strength programs prescribe loads as a percentage of your max — for example 5 reps near 85% or hypertrophy work around 70%. The table converts your estimated 1RM into those working weights.
Shin, ƙididdiga mafi aminci ne fiye da gwajin mafi girman gaskiya?
Usually yes. A calculated 1RM from a moderate set avoids the injury risk of grinding out a genuine single, especially without a spotter or experience.
Menene yawan abin da zan iya ɗaukar na 5?
Akalla 85-87% na 1RM ɗinka. Taswirar motsa jiki-tashin hankali na canza ƙimar ka'ida zuwa nauyin ga kowane kashi kuma yana ƙayyade canje-canjen kowane nauyin da ke ba da izinin amfani da dangantakar Epley.
Wanne 1RM formula ne mafi daidaita?
Epley da Brzycki yarda kusa daga 2-10 reps da bambanta a mafi girma reps; kayan aiki nuna Epley, Brzycki, Lombardi da O'Conner don haka za ka iya kwatanta su ga ka set.
Da yawa ne zan yi gwajin sakewa na mafi girma?
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.
Shin wannan aiki ne ga kowace mota?
Shi ne mafi kyau aiki ga barbell zirga-zirga kamar yadda squat, bank press da deadlift inda za ka iya gudanar da wani daidaitacce set na 2-10 reps. Shi ne mafi ƙarancin aminci ga isoline motsa jiki da kuma mai girma-rep jujjuyawar jujjuyawar.
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[Translation temporarily unavailable. Please try again.] Anything you omit uses the same default this page is pre-filled with; an unknown parameter is a 400, never a silent zero. [Translation temporarily unavailable. Please try again.] →
Endpoint
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);Results are estimates for general guidance only, not financial, medical or tax advice.