सेट और रेप्स की प्लानिंग के लिए, पांच प्रमाणित फॉर्मूलों का उपयोग करके किसी भी रेप्स × वज़न से अपने 1RM का अनुमान लगाएं, साथ ही एक पूर्ण %1RM टेबल (5% के चरणों में 50–100%)।
| %1RM | वज़न | सुझाए गए reps |
|---|
Epley: w × (1 + reps/30)। Brzycki: w × 36 / (37 − reps)। Lombardi: w × reps^0.10। O'Conner: w × (1 + 0.025 × reps)। Wathan: 100 × w / (48.8 + 53.8 × e^(−0.075 × reps))।
%1RM चार्ट मानक रेप-रेंज जोड़ी का उपयोग करता है (95% ≈ 2 reps, 85% ≈ 5 reps, 70% ≈ 10 reps, आदि)।
The tool runs your weight and reps through five published rep-max equations: Epley, weight times 1 plus reps over 30; Brzycki, weight times 36 over 37 minus reps; Lombardi, weight times reps to the power 0.10; O'Conner, weight times 1 plus 0.025 times reps; and Wathan, 100 times weight over 48.8 plus 53.8 times e to the power minus 0.075 reps. The default Average (all) option runs all five and takes the mean, which smooths out any single equation's bias.
Reps is the input that matters. The help text puts the reliable window at 1 to 10 reps, warns that above 12 accuracy falls away, and the field itself refuses anything above 15. The formulas also disagree by rep count: at five reps with 100 kg, Brzycki returns 112.5 and Lombardi 117.5, but at ten reps Epley and Brzycki both land on exactly 133.3. Plate rounding defaults to the nearest 2.5 kg, with nearest 5 lb and no rounding as alternatives.
The unit dropdown is a label, not a conversion — switching from kg to lb changes the suffix on the output and nothing else, so enter your weight in the unit you intend to read back. The Lift dropdown is cosmetic too: all five formulas take only weight and reps, so bench and deadlift with identical inputs return identical estimates. Any rep-max equation is a population fit; a set taken well short of failure will always under-report your true single.
None consistently wins, which is why Average (all) is the default and averages all five. Brzycki tends to read conservatively at low reps, Lombardi and Wathan higher; they converge around ten reps, where Epley and Brzycki give exactly the same answer.
Between one and ten, and the set should be taken close to failure. The field accepts up to 15 reps but the on-page help flags anything past 12 as unreliable, because at high reps you are measuring muscular endurance more than maximal strength.
No. The Lift dropdown only labels the result box; every formula uses weight and reps alone. In practice the same reps-to-max relationship does not hold identically across lifts, so treat the output as lift-agnostic and adjust from your own training history.
It converts your estimated max into working weights from 100% down to 50% in 5% steps, each paired with a suggested rep range — 95% for doubles, 85% for fives, 70% for ten to twelve. Use it to set loads when a program prescribes percentages.
Because you cannot load 117.3 kg on a bar. Nearest 2.5 kg matches a pair of 1.25 kg plates and nearest 5 lb matches a pair of 2.5 lb plates. Rounding is applied to the estimate and to every row of the percentage chart.
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