Kapsamlı Rehber: Bir Tekrar Maksimum Hesaplama
Agirlik ve tekrar: 1RM Epley ve Brzycki.
Examples
- Bench 80 kg ×6 reps: Epley 96 kg, Brzycki 94.7 kg, avg ≈95.4 kg. 5RM ≈83 kg.
- Squat 100 kg ×3 reps: avg 1RM ≈110 kg.
⚠ Common mistakes
- Testing true 1RM weekly — use calculator and lift submaximally; max tests fatigue and injure.
- Beyond 10 reps estimates get noisy; keep inputs 1-8 reps for accuracy.
Sık Sorulan Sorular (SSS) (2)
Epley or Brzycki?
We show both and average. Epley is conservative for high reps, Brzycki aligns better for strength ranges 1-6.
Can I get reps from 1RM?
Yes, reverse: weight ≈ 1RM / (1+reps/30) for planning sets.