डेडलिफ़्ट अनुमान कैलकुलेटर — 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.

    1. 1RM = 275 * (1 + 5/30) = 275 * 1.167 = 321 lbs
    2. Heavy triple = 321 * 0.9 = 289, rounded to 290 lbs
    3. Working set = 321 * 0.75 = 241, rounded to 240 lbs
    4. Volume weight = 321 * 0.65 = 209, rounded to 210 lbs