Calculator One Rep Max (1RM)
Introdu o greutate si numarul de repetari efectuate ca sa iti estimezi greutatea maxima pentru o repetare (1RM). Afisam atat estimarea Epley cat si Brzycki, plus un tabel de procente ca sa poti programa fiecare serie.
Rezultatele tale
| 95% | 109 kg |
| 90% | 104 kg |
| 85% | 98 kg |
| 80% | 92 kg |
| 75% | 86 kg |
| 70% | 81 kg |
| 65% | 75 kg |
| 60% | 69 kg |
Cum functioneaza
- 11RM-ul tau este estimat din greutatea si repetarile unei serii grele folosind formulele Epley si Brzycki.
- 2Estimarile sunt cele mai precise sub aproximativ 10 repetari; numarul mare de repetari introduce mai multa eroare.
- 3Foloseste tabelul de procente ca sa iti incarci seriile de lucru (de exemplu 5x5 la ~80%).
Intrebari frecvente
Cum se calculeaza greutatea maxima pentru o repetare?
Se estimeaza din greutatea si repetarile unei serii submaximale. Formula Epley (greutate x (1 + repetari/30)) si formula Brzycki sunt cele mai comune doua, iar media lor este fiabila sub 10 repetari.
Cat de precisa este o estimare 1RM?
Foarte precisa pentru serii sub aproximativ 6 repetari si inca utila pana la 10. Peste 10 repetari, diferentele de anduranta fac estimarea mai putin fiabila.
Ar trebui sa imi testez 1RM-ul real?
Rareori. Un 1RM estimat cu un calculator este mai sigur si suficient de bun ca sa stabilesti procentele de antrenament. Pastreaza incercarile de maxim real pentru competitii sau testari ocazionale cu un asistent.
Using the result
What the numbers are
An estimate for an average person with your stats. Formulas like Mifflin-St Jeor are accurate to roughly plus or minus ten percent for most people, which is close enough to start and never close enough to argue with the scale.
How to use them
Eat at the calculated intake for two to three weeks and weigh yourself consistently. If the trend is not moving the way you want, adjust the intake by a few hundred calories rather than recalculating from scratch.
When to stop guessing
If you have been adjusting for months without progress, the missing piece is usually programming and accountability rather than a better number. That is what a coach on Trainera does.
What this calculator cannot know
Every formula here works from height, weight, age, sex and activity, which is most of the picture and not all of it. It does not know your training history, your medication, your thyroid, how well you sleep, how much you actually move outside training, or how honestly you log food. Treat the output as a starting estimate: pregnant and breastfeeding women, children, competitive athletes at very low body fat and anyone managing a medical condition should get a number from a doctor or dietitian instead of from a form. Nothing here is medical advice.
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