Satu Penghitung Max Rep
Perkiraan 1RM Anda dari berat badan dan rep, dengan tabel pelatihan persentase.
Hasil update saat Anda mengetik.
Tentang kalkulator ini
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.
Sering kali mengajukan pertanyaan
Bagaimana perkiraan maksimalnya?
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.
Mengapa menunjukkan persentase 1RM saya?
Program kekuatan meresepkan beban sebagai persentase maksimal Anda misalnya 5 reps dekat 85% atau hypertrophy bekerja sekitar 70%. Tabel mengubah 1RM Anda menjadi berat badan kerja.
Apakah memperkirakan lebih aman daripada menguji maksimal yang benar?
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.
Berapa yang harus kuangkat untuk 5 kali?
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.
Rumus 1RM mana yang paling akurat?
Epley dan Brzycki setuju erat dari 2é10 reps dan diving pada reps yang lebih tinggi; alat yang menunjukkan Epley, Brzycki, Lombardi dan O uluer sehingga Anda dapat membandingkannya untuk set Anda.
Seberapa sering aku harus menguji ulang maksimalku?
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.
Apa ini bekerja untuk setiap lift?
It works best for barbell lifts like the squat, bench press and deadlift where you can perform a controlled set of 2–10 reps. It is less reliable for isolation exercises and very high-rep endurance sets.
API — use this calculator from code
Sebut kalkulator ini sebagai titik akhir JSON Gratis tidak diperlukan kunci. Kirim nilai ruas di bawah sebagai parameter query atau JSON. Apa pun yang Anda abaikan menggunakan baku yang sama halaman ini sudah diisi dengan; sebuah parameter tidak diketahui adalah 400, tidak pernah nol diam. Baca dokumen API penuh →
Titik Akhir
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);Hasil diperkirakan hanya untuk bimbingan umum, bukan keuangan, medis atau pajak.