Schat je 1RM uit elke combinatie van reps × gewicht met vijf gevalideerde formules, met een volledige %1RM-tabel (50–100% in stappen van 5%) voor het programmeren van sets en reps.
| %1RM | Gewicht | Voorgestelde 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)).
De %1RM-tabel gebruikt standaard rep-bereikcombinaties (95% ≈ 2 reps, 85% ≈ 5 reps, 70% ≈ 10 reps, enz.).
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