One-Rep Max Rechner (1RM)
Risikoieren Sie keinen gefährlichen Maximalversuch. Geben Sie ein, was Sie gehoben haben und wie viele Wiederholungen, um Ihren geschätzten One-Rep-Max zu berechnen.
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Estimated 1RM (kg)
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Epley
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Brzycki
| % von 1RM | Gewicht | Wiederholungsbereich |
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Häufige Fragen
How accurate are 1RM calculators?
1RM calculators are most accurate with rep counts between 2 and 10. Beyond 10 reps the estimate becomes less reliable because muscular endurance plays a bigger role. For best results, use a weight you can lift for 3-5 reps with good form.
When should I test my actual one-rep max?
Test your actual 1RM only after at least 6 months of consistent training, with a proper warm-up protocol, and ideally with a spotter. Most lifters rarely need to test a true 1RM -- calculated estimates are safer and sufficient for programming.
What is the difference between Epley and Brzycki formulas?
Both are widely used 1RM estimation formulas. Epley tends to give slightly higher estimates at higher rep counts, while Brzycki is considered more accurate for low rep ranges (under 10). Averaging both provides the most balanced estimate.
What rep ranges are safe for training?
For strength, 1-5 reps at 85-100% 1RM. For hypertrophy (muscle growth), 6-12 reps at 65-85%. For endurance, 12-20 reps at 50-65%. Always use a weight you can control with proper form throughout the entire set.