One Rep Max Calculator
Kufungidzira yako 1RM kubva pamuviri uye reps, nechiyero kudzidzisa tafura.
Zvinyorwa zvinogadziridzwa paunenge uchinyora.
Nezve iyi kalkulator
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
Zvimwe zvinobvunzwa zvakanyanya
Sei one-rep max inofungidzirwa?
Kubva pa set yawakagadzirira. 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.
Nei kuratidzwa muzana ye1RM yangu?
Zvirongwa zvekusimudzira simba zvinopa zvishongedzo sechikamu chemaminitsi ako epamusoro—semuenzaniso, 5 reps pa85% kana hypertrophy work around 70%.Tafura inoshandura zvaunofungidzira kuti 1RM yako ichava zvemaminitsi ako epamusoro.
Iva sei kuti kufungidzira kuri nyore kupfuura kuongorora true max?
A calculated 1RM from a moderate set avoids the injury risk of grinding out a genuine single, especially without a spotter or experience.
Ndezvipi zvikonzero zvandinofanira kubvisa 5 reps?
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.The kudzidzisa-kutakura tafura inoshandura yako inofungidzirwa max kuita muviri wezvimwe zviuru zvemamiriyoni emadhora.
Ndeipi 1RM formula inonyanya kunyatsoshanda?
Epley naBrzycki vanobvumirana zvakasimba kuti 2-10 reps uye kuchinja pazvikuru reps; chigadzirwa chinoratidza Epley, Brzycki, Lombardi naO’Conner kuti ugone kuenzanisa navo kune yako seti.
Nzira yakareba sei ndinofanira kuongororazve mamax angu?
Every 4-8 vhiki ndechimwe chinhu, kana chete kuongororazve kubva a hard set nguva dzose yako kushanda zviyero kukwira. Kufungidzira kubva a rep set anodzivirira kushaya simba uye kukuvadza ngozi yezviuru true-max edza.
Chii chinonzi magetsi emagetsi?
Inoshanda zvakanaka kune barbell lifts sezviri squat, bench press uye deadlift uko unogona kuita akadzora seti ye 2-10 reps.Ini handina kuvimbika kune kuparadzana mafambiro uye zvikuru high-rep kugadzikana sets.
API — kushandisa iyi kalkulator kubva code
Chiva iyi calculator semahara JSON endpoint - hapana chikuru zvinodiwa. Kutumira nzvimbo zviwanikwa pasi separameter query kana JSON. Chii zvachose chaunoisa kunze chinoshandisa default iyo peji iri rakasviba nayo; parameter isiri yechokwadi inonzi 400, uye haisi zero. Tora yakazara API docs →
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);Zviratidzo zvemubvunzo ndezvekufungidzira kwechinangwa chekudzidzisa chete, kwete zvemari, zvehutano kana zvemari.