One Rep Max Calculatorని ఎలా లెక్కించాలి
One Rep Max Calculator అంటే ఏమిటి?
One Rep Max (1RM) is the maximum weight you can lift for one complete repetition of an exercise. It is used to set training loads as percentages of 1RM. Direct 1RM testing is risky for beginners — submaximal prediction formulas estimate it from a set you can perform safely.
దశల వారీ గైడ్
- 1Lift a weight for as many reps as possible (ideally 3–10 reps)
- 2Apply prediction formula — Brzycki, Epley, or Lander
- 3Average the results for a more reliable estimate
- 4Set training weights as percentages of estimated 1RM
పరిష్కరించిన ఉదాహరణలు
ఇన్పుట్
100 kg for 5 reps
ఫలితం
~116 kg 1RM
Brzycki: 100 × 36/(37-5) = 112.5 kg
ఇన్పుట్
60 kg for 10 reps
ఫలితం
~80 kg 1RM
Epley: 60 × (1 + 10/30) = 80 kg