Loads
by %.
Enter your one-rep max: we'll give you the loads for every percentage, from heavy strength to light volume.
100%Massimale · 1 rip120 kg
95%Forza · 2 rip115 kg
90%Forza · 3-4 rip107,5 kg
85%Forza · 5 rip102,5 kg
80%Forza-massa · 6-8 rip95 kg
75%Massa · 8-10 rip90 kg
70%Massa · 10-12 rip85 kg
65%Volume · 12-15 rip77,5 kg
60%Tecnica · 15+ rip72,5 kg
How it's
calculated.
Il conto1RM × percentualeMoltiplichi il massimale per la percentuale: è il carico di quella zona di lavoro.
Esempio120 × 80% = 96 kgUn carico che, sui grandi esercizi, fai per circa 6-8 ripetizioni.
Nell'appPercentuali automaticheL'app conosce il tuo massimale stimato e propone i carichi giusti per l'obiettivo del giorno.
Other
calculators.
See allQuestions
about the percentages.
Generally above 85% of your one-rep max, for sets of 1-5 reps. These are heavy loads: mind your technique and take long rests.
The 65-80% range (about 6-12 reps) is ideal for hypertrophy, with sets taken close to failure.
They work well on the big compounds (bench, squat, deadlift). On isolation work they're less reliable: there it's better to go by reps and feel (RPE).
Yes: round to the plate size available (usually 2.5 kg). Here the values are already rounded to the half plate.
प्लान करेंलॉग करेंप्रगति करेंदोहराएंप्लान करेंलॉग करेंप्रगति करेंदोहराएंप्लान करेंलॉग करेंप्रगति करेंदोहराएंप्लान करेंलॉग करेंप्रगति करेंदोहराएं
मुफ्तऑफलाइनEvidence-basedजेब मेंमुफ्तऑफलाइनEvidence-basedजेब मेंमुफ्तऑफलाइनEvidence-basedजेब मेंमुफ्तऑफलाइनEvidence-basedजेब में
आपकी अगली वर्कआउट
अभी शुरू होती है।
मुफ्त में जुड़ेंहमेशा के लिए मुफ्त·कुछ भी डाउनलोड नहीं·ऑफलाइन काम करता है