If the estimated one-repetition maximum is for a primary compound exercise, lifters wishing for muscular hypertrophy often take to moderate volume schemes with a summarily moderate load as. Using this equation, your one-rep max for the exercise would be roughly 29 kilograms (nearly 64 pounds). Bodybuilding and hypertrophy-focused programs will generally follow a trend of 60-80 of a one-repetition maximum, with volumes of 8-12 repetitions per set. Lets say you can bench press 25 kilograms (about 55 pounds) for six reps. 0278 (max number of repetitions performed). National Strength and Conditioning Association Journal. In this formula, one-rep max weight used in kilograms / 1.0278. Essentials of Strength Training and Conditioning. (1993) Strength testing-Predicting a one-rep max from reps-to-fatigue. The most popular bodybuilding message boards Hey There is a calculator here for predicting your 1 rep max. For example, if you can do one set of 10 reps with 135 pounds on the bench press, enter.
#1 rep max calculator bodybuilding download#
WeightĬalculator - a free Microsoft Excel spreadsheet you can download and This 1-rep max calculator, which is the perfect bench press calculator, squat calculator, or deadlift calculator, will instantly project your 1-rep maximum (1RM) for any lift based on how many repetitions you can complete in one set with a submaximal weight. Estimates of the 1RM (maximum load) will then be displayed for each equation. Load), providing the number of repetitions does not exceed 10.Įnter the weight and the number of repetitions, and select the Calculate Button. These equations provide a reasonable estimate of the 1RM (maximum Use a one-rep max (1RM) calculator to choose weights that line up with your goals: building muscle, losing fat, or gaining strength or explosive power. The Landers (1985) equation is as follows: The Baechle (2000) equation is as follows: The Brzycki (1993) equation is as follows: In that case, there is a way of obtaining an approximate value based on the weight you used and the number of repetitions you can perform before failure for that exercise. This equation is known as the Epley formula, the most common formula for 1RM calculation. Use the calculator below for any lift to estimate your one-rep max based on the amount of weight you can lift on a given. To calculate the 1RM, you need to divide the number of reps by 30, add 1, and multiply it by the weight you were lifting.
Suppose you must determine your maximum load (1RM) for a weight training exercise. The formula for the max bench calculator uses the following variables: r r Number of repetitions (reps).
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