硬拉估算计算器
使用此硬拉估算计算器进行准确的估算和预测。
估算 1RM
321 lbs
Estimated 1RM vs Weight Lifted
公式
## How Deadlift Max Is Estimated ### Formula (Epley) **1RM = Weight x (1 + Reps / 30)** ### Deadlift Standards (Male) - **Beginner**: 1.0x bodyweight - **Intermediate**: 1.5x bodyweight - **Advanced**: 2.5x bodyweight - **Elite**: 3.0x bodyweight The deadlift is typically the heaviest lift for most people and tests total posterior chain strength.
计算示例
You deadlift 275 lbs for 5 reps.
- 011RM = 275 * (1 + 5/30) = 275 * 1.167 = 321 lbs
- 02Heavy triple = 321 * 0.9 = 289, rounded to 290 lbs
- 03Working set = 321 * 0.75 = 241, rounded to 240 lbs
- 04Volume weight = 321 * 0.65 = 209, rounded to 210 lbs
常见问题
Conventional or sumo deadlift?
Both are valid. The formula applies equally. Most people pull about the same weight either way, though individual leverages favor one style.
Why is my deadlift estimate less accurate?
Deadlift rep estimates can be less accurate because fatigue accumulates differently (each rep starts from a dead stop) and grip can limit reps before muscles fail.
How often should I deadlift?
Most lifters do well with 1-2 deadlift sessions per week. Heavy deadlifts are very taxing on recovery, so quality over quantity is important.
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