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Tool: 1RM Calculator — Бесплатный Онлайн Калькулятор | HomeCalcPro | Дата печати:
1RM Calculator — Бесплатный Онлайн Калькулятор | HomeCalcPro
Точные и мгновенные расчеты со стандартными формулами для: 1RM Calculator.
Parameters & Body Metrics
Health & Fitness Targets
Evidence-BasedEnter your parameters above to compute your target metrics.
Brzycki & Epley 1RM Formulas
Transparent mathematical methodology explained in plain English.
Brzycki: 1RM = Weight / (1.0278 - 0.0278 × Reps) | Epley: 1RM = Weight × (1 + 0.0333 × Reps)Estimates maximal single-repetition lift capacity safely using sub-maximal sets of 2 to 10 repetitions to avoid injury.
Variables Explained:
- Weight Lifted (kg / lbs): Load lifted for completed repetitions.
- Reps Completed: Repetitions performed to muscular failure (best with 2 to 10 reps).
225 lbs Lifted for 6 Repetitions on Bench Press
Estimating 1RM and 80% working set weight.
- Epley Formula: 225 × (1 + 0.0333 × 6) = 225 × 1.1998 = 270 lbs.
- Brzycki Formula: 225 / (1.0278 - 0.0278 × 6) = 225 / 0.861 = 261 lbs.
- Average Estimated 1RM: ~265 lbs.
- 80% Training Load (Hypertrophy): 265 × 0.80 = 212 lbs.
Часто Задаваемые Вопросы (FAQ): 1RM Calculator
Click any question below to expand quick answers, formulas, and expert tips.
How accurate is a sub-maximal 1RM calculation?
1RM formulas are most accurate (within ±2–3%) when using sets of 3 to 6 reps. Repetition counts above 10 shift toward muscular endurance and reduce calculation accuracy.
Why should lifters calculate 1RM instead of testing true 1RM?
Testing true 1-rep maximums places extreme stress on joints and central nervous system (CNS) with elevated injury risk, while sub-maximal formulas provide safe training benchmarks.