Mpikirakira ny isa
Ny 1RM dia azo jerena eto: 1RM, amin'ny fiteny hafa
Manova ny valin'ny fanoratanao.
Momba ity kapila ity
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 tableFrom the estimated maxIt 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 maxIt builds a percentage table so you can program training loadsFrom the estimated maxIt builds a percentage table so you can program training loadsFrom the estimated maxIt builds a percentage table so you can program training loadsFrom the estimated maxIt builds a percentage table so you can program training loadsFrom the estimated maxIt builds a percentage table so you can program training loadsFrom the estimated maxIt builds a percentage table so you can program training loadsFrom the estimated maxIt builds a percentage table so you can program training loadsFrom the estimated maxIt builds a percentage table so you can program training loadsFrom the estimated maxIt builds a percentage tableSo you can
Fanontaniana matetika
Ahoana no hametrahana ny isa ambony indrindra?
Avy amin'ny andiany iray vitanao. Ny lamin'i Epley dia 1RM = lanja × (1 + reps ÷ 30); ny lamin'i Brzycki dia lanja × 36 ÷ (37 − reps). Tsara ny roa tonta amin'ny 2-10 reps ary miovaova amin'ny andiany tena avo-rep.
Nahoana no asehon'ny 1RM ny isan-jatony?
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.
Ny fandinihana ve no azo antoka kokoa noho ny fanandramana ny tena max?
Ny 1RM napetraka avy amin'ny vondrona antonony dia misoroka ny mety ho fipoahana amin'ny fihodinana iray tena izy, indrindra fa tsy misy mpijery na traikefa.
Ohatrinona no tokony handraisako mandritra ny 5 reps?
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.
Inona no fomba fiasa 1RM tena marina indrindra?
Ny Epley sy Brzycki dia mifanaraka akaiky amin'ny 2-10 famerenana ary mizarazara amin'ny famerenana avo kokoa; mampiseho ny fitaovana Epley, Brzycki, Lombardi sy O'Conner mba hahafahanao mampitaha azy ireo amin'ny vondronao.
Ahoana no tokony hanandramako indray ny max-ko?
Ny 4-8 herinandro isan-kerinandro dia mahazatra, na fotsiny ny fanisana indray avy amin'ny mafy ny vondrona rehefa miakatra ny lanjany ny asa. ny fanisana avy amin'ny re-set ny vondrona misoroka ny reraka sy ny loza mety hitranga amin'ny matetika true-max ezaka.
Miasa ve izany amin'ny fitateram-bahoaka rehetra?
Ny tena mety indrindra dia ny fananganana barbell toy ny squat, bench press ary deadlift izay azonao atao ny manao ny fifehezana ny 2-10 reps. Tsy azo antoka ho an'ny fanazaran-tena manokana sy ny tena avo-rep ny fijoroana.
API — mampiasa io milina fanisana io avy amin'ny rindran'asa
Antsoy ho toy ny farany JSON malalaka ity milina fanisana ity - tsy mila famaha. Mandefa ireo sanda eo amin'ny sehatr'asa etsy ambany ho toy ny mpizaratry ny fanontaniana na JSON. Ny zavatra tsy voalaza dia mampiasa ny sanda tsotra efa nameno ity pejy ity; 400 ny sanda tsy fantatra, tsy aotra tsy misy feo. Vakio ny tahirin-kevitra API feno →
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);Ny voka-pikarohana dia natao ho an'ny torohevitra ankapobeny ihany, tsy torohevitra ara-bola, ara-pitsaboana na ara-bola.