सेट और रेप कैलकुलेटर
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Working Weight
170 lbs
Working Weight vs Estimated 1RM
सूत्र
## How to Choose Sets and Reps ### Training Goal Guidelines - **Strength**: 3-5 reps at 85%+ 1RM, 3-6 sets - **Hypertrophy**: 8-12 reps at 65-80% 1RM, 3-5 sets - **Endurance**: 15-20+ reps at 50-65% 1RM, 2-4 sets ### Working Weight The calculator rounds to the nearest 5 lbs for practical plate loading. ### Volume = Sets x Reps x Weight Total volume is the key metric for progressive overload and training tracking.
हल किया गया उदाहरण
Hypertrophy training with a 225 lb 1RM, 4 sets.
- 01Working weight = 225 * 0.75 = 168.75, rounded to 170 lbs
- 02Target reps for hypertrophy = 10
- 03Volume = 170 * 10 * 4 = 6,800 lbs
अक्सर पूछे जाने वाले प्रश्न
How many sets should I do per exercise?
3-4 sets is effective for most goals. Beginners may start with 2-3 sets. Advanced lifters may benefit from 4-6 sets.
Should I train to failure?
Training 1-2 reps short of failure (RIR 1-2) is generally recommended. Going to failure occasionally is fine but doing so every set increases fatigue without proportional gains.
Can I mix rep ranges?
Yes. Many effective programs use different rep ranges on different days or for different exercises to develop multiple qualities simultaneously.
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