Calcolatrice Massimale Gratuita
Calcola il tuo massimale (1RM) con la formula di Brzycki. Inserisci peso e ripetizioni.
1RM Stimato
208.1 lbs
Estimated 1RM vs Weight Lifted
Formula
## 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 |
Esempio Risolto
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
Domande Frequenti
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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