Àwọn Ìṣàmúlò-ètò

Estimate your 1RM from a weight and reps, with a percentage training table.

Ìrọ̀ àwọn àwọn ààyè-iṣẹ́

Àwọn ìṣàfarawé àwọn àwọn ìṣàmúlò-ètò

Àwọn Ìgúnrégé

Àwọn ìṣàmúlò-ètò

Estimated 1RM —

Nínú ìṣàmúlò-ètò —

Àwọn Àtòjọ-ẹ̀yàn àwọn ìṣàmúlò-ètò

Ńlà àwọn àwọn ààtò àtòjọ-ẹ̀yàn yìí?

Àkóónú ìṣàmúlò-ètò yìí

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

Àwọn Àtòjọ-ẹ̀yàn

Bawo ní a ṣè gbàgbọ́ ìṣàfarawé ìṣàfarawé kejì?

From a set you completed. 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.

Kini idi tí a fi fi àwọn ìpéwọ̀n tí mò 1RM fi han?

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.

Àwọn ìṣàmúlò-ètò ìṣàmúlò-ètò ní àwọn ìṣàmúlò-ètò àwọn ìṣàmúlò-ètò

Nípa ìgbàyàn, ò jẹ́ bẹ̀rẹ̀. 1RM tí a kọ́ nínú àtòjọ-ẹ̀yàn tí a tí kọ́ nínú àwọn

Ìgbà wo ní mò fi ṣẹ́gun fún àwọn ìṣàmúlò-ètò 5?

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.

Which 1RM formula is most accurate?

Gbogbo awọn ti wa ni awọn iṣiro ati ko si ọkan ni o tọ. Epley ati Brzycki gba ni pẹkipẹki lati 2-10 reps ati diverge ni awọn reps ti o ga; awọn irinṣẹ fihan Epley, Brzycki, Lombardi ati O'Conner ki o le ṣe iyatọ wọn fun awọn set rẹ.

Ìgbà wò ní mò fi àwọn ìṣàmúlò-ètò mìíràn mìíràn ṣẹ́dá?

Every 4–8 weeks is typical, or simply recalculate from a hard set whenever your working weights climb. Estimating from a rep set avoids the fatigue and injury risk of frequent true-max attempts.

Ńlá iṣẹ́ yìí fún gbogbo àwọn ìṣàmúlò-ètò?

O ti wa ni iṣẹ ti o dara ju fun barbell lifting bi awọn squat, bank press ati deadlift ibi ti o le ṣe a ti wa ni ṣakoso set ti 2-10 reps. O ti wa ni kere ti o ni igbẹkẹle fun awọn iṣẹ-ṣiṣe ti isonu ati ti o ga-rep endurance seeti.

API — ló àwọn ìṣàmúlò-ètò yìí láti inú ìṣàmúlò-ètò

Fi àwọn ìṣàmúlò-ètò yìí kọ̀ǹpútà yìí láti jẹ́ ààyè-iṣẹ́ JSON tí a tí fi pamọ́ - kò ní bọ́tìnì kan tí a fẹ́. Fi àwọn fálù ààyè-iṣẹ́ sílẹ̀ sí bí àwọn àwọn ìṣàmúlò-ètò àti JSON. Anything you omit uses the same default this page is pre-filled with; an unknown parameter is a 400, never a silent zero. Ka àwọn àkọlé API kíkún →

Àwọn Ààyè Ìjánu-ìṣàmúlò-ètò

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);

Results are estimates for general guidance only, not financial, medical or tax advice.

Àkóónú ìṣàmúlò-ètò yìí

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