Estima tu 1RM a partir de repeticiones × peso usando cinco fórmulas validadas, con una tabla completa de %1RM (50–100% en pasos del 5%) para programar series y repeticiones.
| %1RM | Peso | Repeticiones sugeridas |
|---|
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)).
La tabla de %1RM usa combinaciones estándar de rango de repeticiones (95% ≈ 2 reps, 85% ≈ 5 reps, 70% ≈ 10 reps, etc.).
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