I-Calculator ye-One Rep Max
Linganisa i-1RM yakho kusuka kusisindo kanye ne-reps, ngephesenti lethebula lokuqeqeshwa.
Iziphetho zivuselelwa uma ubhala.
Malunga nale khadi
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.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.From the estimated max it builds a percentage table.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.From the estimated maxIt builds a percentage tableFrom the estimated maxIt builds a percentage tableFrom the estimated maxIt builds a percentage tableSo you can program training loads.From the estimated max it builds a percentage tableSo you can program training loadsFrom the estimated maxIt builds a percentage tableSo you can program training loadsFrom the estimated maxIt builds a percentage tableSo you can program training loadsFrom the estimated maxIt builds a percentage tableSo you can
Imibuzo ebuzwa kaningi
Ulinganiselwa kanjani umkhawulo wokuphindaphinda ofanayo?
Kusuka kusetheni okwenzele. I-Epley formula iyi-1RM = ubunzima × (1 + reps ÷ 30); Brzycki iyi-ubunzima × 36 ÷ (37 − reps). Zonke zilungile nge-2–10 reps futhi zihlukaniswe ngesetheni eliphakeme kakhulu le-rep.
Kungani ubonisa amaphesenti e-1RM yami?
Izinhlelo zobunamandla zichaza ukuthwala njengengxenye yezinga lakho eliphakeme - isibonelo, 5 reps eduze kwe-85% noma umsebenzi we-hypertrophy ongaphansi kwe-70%. Ithebula liguqula i-1RM yakho elinganiselwe ibe yilezi sisindo ezisebenza.
Ingabe ukulinganisela kuphephile kunakubheka i-max eqiniso?
Ngokuvamile yebo. I-1RM ecalculated kusuka kuset ephakathi ivimbela ukuhlaselwa kokulimala kokugaya ngaphandle kwe-single esemthethweni, ikakhulukazi ngaphandle kokubona noma ukuqonda.
Ingabe kufanele ngikhuphule kanjani isisindo ngezikhathi ezi-5?
Kuyinto 85-87% yakho 1RM. The ukuqeqeshwa-load ithebula iguqula yakho elinganiselwe max esisindo ngephesenti ngalinye futhi ilinganisela reps ngayinye impahla ivumela ukusebenzisa Epley ubudlelwane.
Yisiphi ifomu le-1RM elifanele kakhulu?
Zonke ziyimibiko futhi akukho okulungile. Epley noBrzycki bavumelana ngokuqinile kusuka 2-10 reps futhi zihlukaniswe e reps eziphezulu; ithuluzi libonisa Epley, Brzycki, Lombardi noO’Conner ngakho ungaqhathanisa nabo set yakho.
Ngabe kufanele ngiphinde ngiyihlola kaningi i-max yami?
Wonke 4-8 amaviki ivame, noma nje uphinde ubalo kusuka iset enzima lapho zonke isisindo umsebenzi wakho ukunyuka. Ukulinganisa kusuka iset rep uvimbela ukucindezeleka kanye nokuvuvukala ingozi yezikhathi true-max ucwaningo.
Ingabe lokhu kusebenza kunoma iyiphi i-lift?
Isebenza kahle kakhulu for barbell lifts ezifana squat, ibhange ucindezela kanye deadlift lapho ungakwenza isethiwe elawulwayo 2-10 reps. It is less reliable for isolation exercises and very high-rep endurance sets.
API — sebenzisa le calculator kusuka kukhodi
Nquma le kalkuli njengendawo ephelezelwa i-JSON - akukho isitshixo esidingekayo. Thumela amaxabiso endawo ngezansi njengepharamitha yombuzo noma i-JSON. Funda i-API egcwele →
Ingxenye yendawo
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);Izibalo ziyisilinganiso esisetshenziswa ukuqondisa kuphela, hhayi ukucebisa ngezimali, ukwelashwa noma ukukhokha.