Mmodzi Rep Max Calculator
Kuyerekeza 1RM yanu kuchokera kulemera ndi reps, ndi peresenti ya tayala yophunzitsa.
Zithunzizi zimasintha monga momwe mumalemba.
Zachidule
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 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 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
Mafunso ofunsidwa nthawi zambiri
Kodi ndi imodzi rep max anawerengedwa?
Kuchokera pa seti inu anamaliza. The Epley formula ndi 1RM = kulemera × (1 + reps ÷ 30); Brzycki ndi kulemera × 36 ÷ (37 − reps). Both are accurate for about 2-10 reps and diverge for very high-rep sets.
N’chifukwa chiyani kusonyeza peresenti ya 1RM wanga?
Maprogramu a mphamvu amapangira zonyamula monga peresenti ya max yanu - mwachitsanzo, 5 reps pafupi ndi 85% kapena ntchito ya hypertrophy pafupi ndi 70%.Tabwa limasintha 1RM yanu yowerengedwa kukhala mawuwo ogwira ntchito.
Ndi kuyerekezera chitetezo kuposa kuyesa true max?
A 1RM kalekale kuchokera ku 1RM mofulumira set amapewa kupweteka zoipa zosapanga dzimbiri kuchotsa weniweni mmodzi, makamaka popanda spotter kapena chidziwitso.
Kodi ndiyenera kuwonjezera ndalama zingati kuti ndizitha kuyendetsa 5 reps?
Tambala yophunzitsa-kutsitsa imasintha kuchuluka kwanu koyenera kukhala kutalika kwa magawo onse a peresenti ndi kuyerekeza ma reps onse omwe amalola kugwiritsa ntchito Epley ubale.
Kodi 1RM formula ndi yabwino kwambiri?
Epley ndi Brzycki kugwirizana mozungulira 2-10 reps ndi kusiyana pa zowonjezera reps; chida chikusonyeza Epley, Brzycki, Lombardi ndi O’Conner kuti muthe kuwayerekezera kwa set yanu.
Kodi nthawi zambiri ndiyenera kuyesanso max yanga?
Nthawi zonse 4-8 sabata ndi chizindikiro, kapena mwamsanga kuwerengedwa kuchokera hard set nthawi iliyonse ntchito zolemera kugwa. Kuwerengera kuchokera rep set amapewa kupweteka ndi kupweteka zoipa za nthawi zambiri true-max zofuna.
Kodi izi ntchito kwa aliyense lifter?
Amagwira ntchito bwino kwambiri kwa barbell zipinda monga squat, bench press ndi deadlift kumene mungachite oyang'anira set of 2-10 reps.It ndi zochepa otsimikizika kwa kukana masewera ndi kwambiri high-rep kukana ma seti.
API — kugwiritsa ntchito izi calculator kuchokera code
Kulemba izi calculator monga ufulu JSON endpoint - palibe chida zofunika. Kutumiza nyanja mfundo pansipa monga mafunso zigawo kapena JSON. Onani zonse API docs →
Chithunzi
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);Zimenezi ndi zowerengera zokhudzana ndi malangizo amtundu uliwonse, si zokhudzana ndi ndalama, zamoyo kapena zokhudzana ndi ndalama.