Calcolatrice Massimale — 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 1RMRepsTraining Focus 90-100%1-3Strength / Power 80-89%4-6Strength 70-79%8-12Hypertrophy 60-69%12-15Muscular endurance

Esempio Risolto

Bench pressing 185 lbs for 5 reps.

  1. 1RM = 185 x 36 / (37 - 5)
  2. = 185 x 36 / 32
  3. = 185 x 1.125 = 208.1 lbs
  4. 90% = 187 lbs, 80% = 166 lbs, 70% = 146 lbs