검증된 5가지 공식을 이용해 반복 횟수 × 중량으로 1RM을 추정하고, 세트와 반복 수를 프로그래밍할 수 있는 전체 %1RM 표(50~100%, 5% 단위)를 확인하세요.
| %1RM | 무게 | 권장 반복 횟수 |
|---|
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 표는 표준 반복 범위 조합을 사용합니다 (95% ≈ 2회, 85% ≈ 5회, 70% ≈ 10회 등).
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