ਪੰਜ ਪ੍ਰਮਾਣਿਤ ਫਾਰਮੂਲਿਆਂ ਦੀ ਵਰਤੋਂ ਕਰਕੇ ਕਿਸੇ ਵੀ reps × weight ਤੋਂ ਆਪਣੇ 1RM ਦਾ ਅੰਦਾਜ਼ਾ ਲਗਾਓ, ਸੈੱਟ ਅਤੇ reps ਪ੍ਰੋਗਰਾਮ ਕਰਨ ਲਈ ਇੱਕ ਪੂਰੀ %1RM ਟੇਬਲ (50–100% 5% ਸਟੈੱਪਾਂ ਵਿੱਚ) ਨਾਲ।
| %1RM | ਭਾਰ | ਸੁਝਾਏ ਗਏ 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 ਚਾਰਟ ਸਟੈਂਡਰਡ ਰੈਪ-ਰੇਂਜ ਜੋੜਿਆਂ ਦੀ ਵਰਤੋਂ ਕਰਦਾ ਹੈ (95% ≈ 2 reps, 85% ≈ 5 reps, 70% ≈ 10 reps, ਆਦਿ)।
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