Mid Rep Max xisaabinta
Qiimayn 1RM aad ka miisaanka iyo reps, la boqolkiiba tababarka miiska.
Natiijooyinka cusbooneysiinta sida aad ku qorto.
Ku saabsan Kalkaaliyahan
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.
Su'aalaha badanaa la isweydiiyo
Sidee waa mid-rep max la qiyaasay?
Ka set aad dhamaystirtay. Epley formula waa 1RM = miisaanka × (1 + reps ÷ 30); Brzycki waa miisaanka × 36 ÷ (37 − reps). Labaduba waa sax ah oo ku saabsan 2-10 reps iyo kala duwanaansho u ah set aad u sare-rep.
Maxaa muujinaya boqolkiiba 1RM?
barnaamijyada xoogga u qoraan culayska sida boqolkiiba aad max - tusaale ahaan 5 reps ku dhow 85% ama hypertrophy shaqada ku dhow 70%. Miiska ku beddeli doonaa aad la qiyaasay 1RM in miisaanka shaqada.
Ma la saadaalinayo ka badbaado badan in la tijaabiyo max run ah?
A 1RM laga xisaabiyey mid ka mid ah set dhexdhexaad ah ka hortagtaa khatarta dhaawaca ee ka gooyo ka mid ah mid keliya oo dhab ah, gaar ahaan aan la soo arkay ama khibrad.
Sidee badan ayaan u qaadi lahaa 5 reps?
In ka badan 85–87% 1RM. Tallaabada tababarka-load miiska ku beddelaa aad max la saadaaliyay in miisaanka boqolkiiba kasta oo waxay u maleynayaan in reps miisaan kasta oo u oggolaanaya isticmaalka Epley xiriirka.
Waa maxay 1RM formula waa ugu saxsan?
Epley iyo Brzycki ku heshiiyeen si dhow ka 2-10 reps iyo kala duwanaansho ah ee reps sare; qalabka muujinaya Epley, Brzycki, Lombardi iyo O’Conner si aad u kala barbardhigi kartaa iyaga oo set aad.
Sidee badanaa ayaan u retest max?
Dhammaan 4-8 toddobaad waa caadi, ama kaliya dib u xisaabinta ka set adag markasta oo aad miisaanka shaqada u koraan. Qiimaynta ka mid ah set rep ka hortagtaa daal iyo dhaawac khatarta isku dayada true-max joogto ah.
Ma tani waa shaqada ee lift kasta?
Waxay u shaqeysaa ugu fiican ee barbell lifts sida ku fadhiistay, kursiga warbaahinta iyo deadlift halkaas oo aad ku samayn kartaa set la xakameeyay 2-10 reps. Waa ka yar u ammaan ah ee tababarka kala goynta iyo aad u sare-rep set adkaysi.
API — isticmaal xisaabinta ka code
Wici xisaabinta sida free JSON endpoint - key ma loo baahan yahay. Dib u soo dir qiimaha goobta hoos ku qoran sida parameters su'aal ama JSON. Wax kasta oo aad ka maqan tahay isticmaalaa default la mid ah ee boggani waa hore loo buuxiyey la; parameter aan la aqoon waa 400, marnaba ma aha zero maqan. Akhri dhammaan API xuquuqda →
Xarafka
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);Natiijooyinka waa tirakoobka loogu talagalay tilmaamaha guud oo keliya, maaha dhaqaale, caafimaad ama talo bixin canshuur.