1RM百分比计算器 — 公式

## How Percentage-Based Training Works

### Formula

**Working Weight = 1RM x Target Percentage**

Rounded to the nearest 5 lbs for practical plate loading.

### Common Percentages

- **95%**: Heavy singles/doubles (1-2 reps)
- **85%**: Strength work (3-5 reps)
- **75%**: Hypertrophy (8-10 reps)
- **65%**: Volume/endurance (12-15 reps)
- **50%**: Speed work or warm-up

计算示例

Your bench press 1RM is 225 lbs. You want to train at 75%.

  1. Target weight = 225 * 0.75 = 168.75 lbs
  2. Rounded to nearest 5 = 170 lbs
  3. Estimated max reps at 75% = 30 * (0.25) / 0.75 = 10 reps