डेडलिफ़्ट अनुमान कैलकुलेटर
अपने डेडलिफ़्ट मैक्स का अनुमान लगाएं।
अनुमानित 1RM
321 lbs
Estimated 1RM vs Weight Lifted
सूत्र
## How Deadlift Max Is Estimated ### Formula (Epley) **1RM = Weight x (1 + Reps / 30)** ### Deadlift Standards (Male) - **Beginner**: 1.0x bodyweight - **Intermediate**: 1.5x bodyweight - **Advanced**: 2.5x bodyweight - **Elite**: 3.0x bodyweight The deadlift is typically the heaviest lift for most people and tests total posterior chain strength.
हल किया गया उदाहरण
You deadlift 275 lbs for 5 reps.
- 011RM = 275 * (1 + 5/30) = 275 * 1.167 = 321 lbs
- 02Heavy triple = 321 * 0.9 = 289, rounded to 290 lbs
- 03Working set = 321 * 0.75 = 241, rounded to 240 lbs
- 04Volume weight = 321 * 0.65 = 209, rounded to 210 lbs
अक्सर पूछे जाने वाले प्रश्न
Conventional or sumo deadlift?
Both are valid. The formula applies equally. Most people pull about the same weight either way, though individual leverages favor one style.
Why is my deadlift estimate less accurate?
Deadlift rep estimates can be less accurate because fatigue accumulates differently (each rep starts from a dead stop) and grip can limit reps before muscles fail.
How often should I deadlift?
Most lifters do well with 1-2 deadlift sessions per week. Heavy deadlifts are very taxing on recovery, so quality over quantity is important.
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