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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.
Hướng dẫn từng bước
- 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
Ví dụ có lời giải
đầu vào
100 kg for 5 reps
Kết quả
~116 kg 1RM
Brzycki: 100 × 36/(37-5) = 112.5 kg
đầu vào
60 kg for 10 reps
Kết quả
~80 kg 1RM
Epley: 60 × (1 + 10/30) = 80 kg