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Preparing your tools for maximum speed.
Preparing your tools for maximum speed.
Estimate your maximum single-rep strength and working rep percentages.
Best accuracy with 1-10 reps.
Estimated One Rep Max
Based on lifting 100 kg for 5 reps at RPE 10.
Brzycki Formula
113 kg
Lander Formula
114 kg
5-Formula Avg
116 kg
Rest 90-180s between heavy attempts.
| % of 1RM | Estimated Max Reps | Working Weight | Primary Adaptation |
|---|---|---|---|
| 100% | 1 rep | 117 kg | Max Effort (1RM) |
| 95% | 2 reps | 111 kg | Peak Strength |
| 90% | 3 reps | 105 kg | Heavy Strength |
| 85% | 5 reps | 99 kg | Strength & Hypertrophy |
| 80% | 8 reps | 94 kg | Hypertrophy Standard |
| 75% | 10 reps | 88 kg | Muscle Growth |
| 70% | 12 reps | 82 kg | Endurance & Volume |
| 65% | 15 reps | 76 kg | Muscular Endurance |
| 60% | 20 reps | 70 kg | Conditioning & Stamina |
| 50% | 25 reps | 59 kg | Warm-Up & Deload |