Calculadora de Estimativa de Agachamento
Estime seu máximo no agachamento com base em repetições submáximas.
lbs
1RM Estimado
263 lbs
Heavy Triple (90%)235 lbs
Working Set (75%)195 lbs
Volume Weight (65%)170 lbs
Estimated 1RM vs Weight Lifted
Formula
How Squat Max Is Estimated
Formula (Epley)
1RM = Weight x (1 + Reps / 30)
Squat Standards (Male)
The squat is considered the king of all exercises for lower body strength development.
Exemplo Resolvido
You squat 225 lbs for 5 reps.
- 011RM = 225 * (1 + 5/30) = 225 * 1.167 = 263 lbs
- 02Heavy triple = 263 * 0.9 = 237, rounded to 235 lbs
- 03Working set = 263 * 0.75 = 197, rounded to 195 lbs
- 04Volume weight = 263 * 0.65 = 171, rounded to 170 lbs
Perguntas Frequentes
What type of squat does this apply to?
This applies to barbell back squats. Front squats are typically 80-85% of back squat numbers. Variations like box squats or pause squats will differ.
How deep should I squat?
For full range of motion and powerlifting standards, your hip crease should go below the top of your knee (parallel or deeper).
How do I improve my squat?
Squat 2-3 times per week, focus on technique (bracing, depth, knee tracking), and strengthen weak points with pause squats, front squats, and leg press.
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