Satu Rep Max Calculator
1RM dikira-kira ti beurat jeung reps, kalawan tabel latihan persentase.
Hasilne bakal dioptimalake nalika sampeyan ngetik.
Ngenai kalkulator iki
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 common percentages of your max. It lets you set weights without maxing out every session.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 table so you can program
Takon-takon kang kerep diajukake
Apa sing diarani Max Planck?
Ti hiji set nu geus dilaksanakeun. Formul Epley nyaéta 1RM = beurat × (1 + reps ÷ 30); Brzycki nyaéta beurat × 36 ÷ (37 − reps). Kaduana akurat pikeun kira-kira 2–10 reps sarta divergen pikeun set reps anu luhur.
Kenapa nuduhake persentase saka 1RMku?
Program kakuatan nyarankeun beban salaku persentase tina max anjeun - contona 5 reps di sabudeureun 85% atanapi hypertrophy damel di sabudeureun 70%. Tabel ngarobah diperkirakeun 1RM anjeun kana beurat damel.
Apa estimasi luwih aman tinimbang mriksa true max?
Umumna ya. A dikalkulasikan 1RM ti set moderate nyegah karusakan resiko grinding kaluar hiji nyata tunggal, utamana tanpa spotter atawa pangalaman.
Apa aku kudu ngangkat kanggo 5 reps?
Kira-kira 85-87% tina 1RM anjeun. Tabel latihan-load ngarobah max diperkirakeun anjeun kana beurat pikeun unggal persentase jeung diperkirakeun reps unggal beban ngamungkinkeun ngagunakeun hubungan Epley.
Apa 1RM formula paling akurat?
Epley jeung Brzycki satuju deukeut ti reps 2-10 sarta divergent dina reps luhur; alat nu némbongkeun Epley, Brzycki, Lombardi jeung O'Conner jadi anjeun bisa ngabandingkeun aranjeunna pikeun set anjeun.
Berapa sering saya harus menguji ulang max saya?
Satiap 4-8 minggu biasa, atawa ngan ukur ngahitung deui ti hiji hard set lamun bobot damel anjeun naek. Perkiraan ti hiji rep set nyingkahan kaleungitan sareng karusakan kaséhatan tina usaha true-max anu sering.
Apa iki bisa kanggo saben lift?
Ieu gawé pangalusna pikeun lifts barbell kawas squat, press bench jeung deadlift dimana anjeun bisa ngalaksanakeun set dikontrol tina 2-10 reps. Ieu kurang dipercaya pikeun latihan isolasi jeung set endurance pisan high-rep.
API — gunakake kalkulator iki saka kode
Ngadongékeun kalkulator ieu minangka titik akhir JSON bébas — teu peryogi kunci. Kirim nilai medan di handapeun minangka parameter pitakonan atawa JSON. Waca dokumen lengkap API →
Tampilan
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);Hasilna nyaéta perkiraan pikeun pituduh umum, henteu saran finansial, médis atanapi pajak.