सेट और रेप्स की प्लानिंग के लिए, पांच प्रमाणित फॉर्मूलों का उपयोग करके किसी भी रेप्स × वज़न से अपने 1RM का अनुमान लगाएं, साथ ही एक पूर्ण %1RM टेबल (5% के चरणों में 50–100%)।
| %1RM | वज़न | सुझाए गए 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 चार्ट मानक रेप-रेंज जोड़ी का उपयोग करता है (95% ≈ 2 reps, 85% ≈ 5 reps, 70% ≈ 10 reps, आदि)।
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