Calculator
Nwere ike ịtụle 1RM gị site n'obere na n'ọnụọgụgụ, na pasentị táàbụ̀ nlekọta.
Nhọrọ ndị ahụ ga-akpụzi mgbe ị na-etipụta.
N'ihe banyere calculator a
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.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
Ajụjụ ndị a na-ajụkarị
Olee otú a ga-ewere otu-repe max dị ka ọbụla?
Site n'ụdị ịkekọrịta ịkekọrịta. Epley fomulụ bụ 1RM = ibu × (1 + reps ÷ 30); Brzycki bụ ibu × 36 ÷ (37 − reps). Ha abụọ bụ ezi maka ihe dịka 2-10 reps na diverge maka ụda-elu-rep ntọala.
Gịnị mere i ji gosi pasentị nke m 1RM?
Programs ike na-ekpebi ibu dị ka pasentị nke gị max - dịka ọmụmaatụ 5 reps n'ebe 85% ma ọ bụ hypertrophy ọrụ gburugburu 70%. The table converts your estimated 1RM into those working weights.
Ọ bụ na ọ dị mma ịtụle karịa ịtụle eziokwu max?
Ọtụtụ mgbe ee. 1RM echepụtara site n'ụdị setịpụrụ na-egbochi mmehie nke ịkpụzi n'ime n'otu, n'ebe ọbụla na-enweghị onye na-enyocha ma ọ bụ ahụmịhe.
Olee uru m ga-enwe n'ịgbagharị maka 5 reps?
N'ụdị 85-87% nke 1RM gị. Nkụzi-ọnụọgụgụ táàbụ̀ na-atụgharị gị n'ihe atụ nke max ka n'ihe n'ụdị n'ụ
Olee 1RM fomulụ bụ kasị ziri ezi?
Epley na Brzycki na-aghọta n'ụzọ dị n'otu site na 2-10 reps ma gbanwee na ndị ọzọ; ihe nchọgharị na-egosi Epley, Brzycki, Lombardi na O'Conner ka ị nwee ike ịtụle ha maka setịpụ gị.
Olee mgbe m ga-enyocha maksi m?
Ọdịnihu 4-8 izu bụ typical, ma ọ bụ nanị recalculate site na a hard set mgbe ọ bụla gị ọrụ ibu na-arịgo. Estimation site na a rep set na-egbochi na fatigue na njọ n'ihe ize ndụ nke na-emekarị eziokwu-max n'ihi na-achọ.
Ọrụ a maka n'okporo ụzọ niile?
Ọ na-arụ ọrụ kasị mma maka barbell elevators dị ka squat, bench ịpị na deadlift ebe ị nwere ike ime a controlled set nke 2-10 reps. Ọ bụ na-adịghị reliable maka isolation exercises na-na-elu-rep ike set.
API — jiri kaadị a site na kóòdù
Kpọọ kalkulata a dịka ebe ngwụcha JSON n'efu - enweghị kii achọrọ. Ziga valiu mpaghara ebe ahụ n'okpuru dịka paramita ajụjụ mọọbụ JSON. Gụọ ngwe ndị ahụ niile →
Ebemkpofuozi
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);Ihe a na-ahụta bụ n'ihi nlekọta n'ozuzu ya, ọ bụghị nlekọta ego, ọgwụ ma ọ bụ nlekọta ego.