मुफ्त वन रेप मैक्स कैलकुलेटर
अपनी एक दोहराव अधिकतम (1RM) ताकत जानें। वजन और दोहराव से अधिकतम उठाने की क्षमता निकालें।
lbs
अनुमानित 1RM
208.1 lbs
90% 1RM (2-3 reps)187.3 lbs
80% 1RM (7-8 reps)166.5 lbs
70% 1RM (12-15 reps)145.7 lbs
Estimated 1RM vs Weight Lifted
सूत्र
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
हल किया गया उदाहरण
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
अक्सर पूछे जाने वाले प्रश्न
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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