Kalkulator maksimuma za jedno ponavljanje (1RM)
Unesite težinu i broj ponavljanja koje ste uradili da procenite svoj maksimum za jedno ponavljanje (1RM). Prikazujemo procene po Epley i Brzycki formuli, kao i tabelu procenata da isplanirate svaku seriju.
Vaši rezultati
| 95% | 109 kg |
| 90% | 104 kg |
| 85% | 98 kg |
| 80% | 92 kg |
| 75% | 86 kg |
| 70% | 81 kg |
| 65% | 75 kg |
| 60% | 69 kg |
Kako funkcioniše
- 1Vaš 1RM se procenjuje iz težine i broja ponavljanja naporne serije pomoću Epley i Brzycki formule.
- 2Procene su najtačnije ispod oko 10 ponavljanja; više ponavljanja unosi veću grešku.
- 3Koristite tabelu procenata da odredite opterećenje radnih serija (na primer 5x5 na oko 80%).
Često postavljana pitanja
Kako se računa maksimum za jedno ponavljanje?
Procenjuje se iz težine i broja ponavljanja submaksimalne serije. Epley formula (težina x (1 + ponavljanja/30)) i Brzycki formula su dve najčešće, a njihovo usrednjavanje je pouzdano ispod 10 ponavljanja.
Koliko je tačna procena 1RM?
Vrlo tačna za serije ispod oko 6 ponavljanja, a i dalje korisna do 10. Preko 10 ponavljanja razlike u izdržljivosti čine procenu manje pouzdanom.
Treba li da testiram svoj pravi 1RM?
Retko. Procenjeni 1RM iz kalkulatora je bezbedniji i dovoljno dobar za određivanje procenata za trening. Sačuvajte prave pokušaje maksimuma za takmičenja ili povremeno testiranje uz pomagača.
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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