Calculadora de Carga Maxima — 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 |
**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 |
Exemplo Resolvido
Bench pressing 185 lbs for 5 reps.
- 1RM = 185 x 36 / (37 - 5)
- = 185 x 36 / 32
- = 185 x 1.125 = 208.1 lbs
- 90% = 187 lbs, 80% = 166 lbs, 70% = 146 lbs