Calculateur de Charge Maximale Gratuit
Calculez votre charge maximale (1RM) avec la formule de Brzycki. Entrez le poids et les répétitions.
1RM estimé
208.1 lbs
Estimated 1RM vs Weight Lifted
Formule
## Brzycki Formula **1RM = Weight x 36 / (37 - Reps)** The Brzycki formula is one of the most widely used 1RM estimation formulas. It is most accurate for sets of 1-10 reps. ### Training Load Percentages | % of 1RM | Reps | Training Focus | |---|---|---| | 90-100% | 1-3 | Strength / Power | | 80-89% | 4-6 | Strength | | 70-79% | 8-12 | Hypertrophy | | 60-69% | 12-15 | Muscular endurance |
Exemple Résolu
Bench pressing 185 lbs for 5 reps.
- 011RM = 185 x 36 / (37 - 5)
- 02= 185 x 36 / 32
- 03= 185 x 1.125 = 208.1 lbs
- 0490% = 187 lbs, 80% = 166 lbs, 70% = 146 lbs
Questions Fréquentes
What is a one-rep max?
A one-rep max (1RM) is the maximum weight you can lift for a single repetition with proper form. It is used to program training intensity.
How accurate is the Brzycki formula?
The Brzycki formula is accurate within 5-10% for sets of 1-10 reps. Accuracy decreases for higher rep ranges.
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