पाच सिद्ध फॉर्म्युल्या वापरून कोणत्याही रेप्स × वजनावरून तुमचा 1RM अंदाजित करा, सेट्स आणि रेप्स प्रोग्रामिंगसाठी संपूर्ण %1RM टेबलसह (50–100%, 5% च्या टप्प्यात).
| %1RM | वजन | सुचवलेले 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 चार्टमध्ये मानक रेप-रेंज जोड्या वापरल्या जातात (95% ≈ 2 reps, 85% ≈ 5 reps, 70% ≈ 10 reps, इ.).
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