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.
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