Kalkulatè yon rep Max
Estime 1RM ou soti nan yon pwa ak reps, ak yon pousan tab antrenman.
Rezilta yo mete ajou pandan w ap ekri.
Atik sa a
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 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. It estimates a 1RM from a moderate set at 100 × (1 + 5 ÷ 30) = 100 × 1.167 ≈ 116.7 kg, while Brzycki gives 100 × 36 ÷ (37 − 5) = 112.5 kg. 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 table so you can program training loads.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 table.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the estimated max it builds a percentage table so you can program training loads.From the
Kesyon ki poze souvan
Ki jan se yon rep max estime?
Nan yon seri ou te fini. Epley fòmil se 1RM = pwa × (1 + reps ÷ 30); Brzycki se pwa × 36 ÷ (37 − reps). De yo se egzat pou sou 2-10 reps ak diverje pou trè wo-reps seri.
Poukisa montre pousan de 1RM mwen?
Program fòs preskri chaj kòm yon pousan nan maksimòm ou - pou egzanp, 5 reps nan alantou 85% oswa hypertrophy travay nan alantou 70%.Tab la konvèti estimasyon ou 1RM nan sa yo pwa travay.
Èske estimasyon an pi an sekirite pase tès yon mak vre?
Yon 1RM ki te kalkile soti nan yon seri modere evite risk pou blese nan grate soti yon sèl reyèl, espesyalman san yon spotter oswa eksperyans.
Ki kantite mwen ta dwe leve pou 5 reps?
Tab la antrenman-lòd konvèti maksimòm estimasyon ou nan yon pwa pou chak pousan ak estime reps chak chaj pèmèt lè l sèvi avèk relasyon Epley.
Ki fòmil 1RM ki pi egzat?
Epley ak Brzycki dakò byen lwen soti nan 2-10 reps ak diverge nan reps pi wo; zouti a montre Epley, Brzycki, Lombardi ak O’Conner konsa ou ka konpare yo pou ou mete.
Konbyen fwa mwen dwe retèste nivo maksimòm mwen an?
Tout 4-8 semèn se nòmal, oswa jis rekalkile soti nan yon set difisil lè nenpòt ki lè pwa ou travay monte. Estimasyon soti nan yon rep set evite fatig ak risk pou blese nan frekans true-max efò.
Èske sa travay pou tout lift?
Li travay pi byen pou barbell lifts tankou squat, bank prese ak deadlift kote ou ka fè yon kontwole set de 2-10 reps. Li se mwens fiab pou egzèsis izolasyon ak trè wo rep-endurance set.
API — itilize sa a calculateur soti nan kòd
Apèl sa a calculateur kòm yon gratis JSON pwent-de-fini - pa gen okenn kle ki nesesè. Envoye valè jaden anba a kòm paramèt kesyonè oswa JSON. Li dokiman API a an antye →
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);Rezilta yo se estimasyon pou kòmandman jeneral sèlman, pa finansye, medikal oswa konsèy taks.