Calcolatore del Massimale
Calcola il tuo massimale stimato in base al peso e alle ripetizioni eseguite
What is a one rep max (1RM) and how is it calculated?
A one rep max (1RM) is the maximum weight you can lift for a single repetition. It's estimated using formulas like Epley: 1RM = Weight × (1 + Reps/30). For example, if you bench press 80kg for 8 reps, your estimated 1RM is about 101kg. Use 1RM percentages to plan training loads for strength, hypertrophy, or endurance.
(1-12 ripetizioni consigliate per l'accuratezza)
Get Your Personalized Workout Plan
Turn your calculator results into action. Sign up for free to get AI-powered workout plans tailored to your body metrics and fitness goals.
Create Free AccountCos'è il Massimale?
Il Massimale (1RM) è il peso massimo che puoi sollevare per una singola ripetizione con la forma corretta. È una metrica chiave nell'allenamento della forza usata per misurare i progressi, pianificare i programmi di allenamento e determinare i pesi di lavoro appropriati. Conoscere il tuo 1RM ti permette di allenarti a percentuali specifiche per diversi obiettivi - forza, ipertrofia o resistenza.
Formule 1RM Spiegate
Diverse formule stimano il tuo 1RM da sollevamenti submassimali. La formula Epley (1RM = peso × (1 + reps/30)) funziona meglio per 6-10 ripetizioni. La formula Brzycki (1RM = peso × 36/(37-reps)) è più accurata per range di ripetizioni basse (1-6). La formula Lander fornisce un buon compromesso. Tutte le formule diventano meno accurate sopra le 10-12 ripetizioni. Per i migliori risultati, usa un peso che puoi sollevare per 3-6 ripetizioni con buona forma.
Come Usare il Tuo 1RM
Una volta che conosci il tuo 1RM, puoi pianificare i carichi di allenamento efficacemente. Per la forza massima (1-5 reps), lavora all'85-100% del 1RM. Per forza e dimensione (6-8 reps), usa il 75-85%. Per l'ipertrofia (8-12 reps), usa il 65-75%. Per la resistenza muscolare (12-15+ reps), usa il 50-65%. Ricorda che queste sono stime - dai sempre priorità alla forma corretta e usa un assistente per i sollevamenti pesanti.
Frequently Asked Questions
How accurate are 1RM calculators?
1RM calculators are most accurate when using 3-6 reps at a heavy weight. Accuracy decreases significantly above 10 reps. The Brzycki formula tends to be most accurate for low reps (1-6), while the Epley formula works better for moderate reps (6-10). For best results, test with a weight you can lift for 3-5 reps with proper form.
Should I actually attempt my calculated 1RM?
Only attempt a true 1RM if you have experience with heavy lifting, proper form, and a trained spotter. For most training purposes, using calculated percentages of your estimated 1RM is safer and equally effective for programming. Many successful strength programs never require true maximal attempts.
How often should I test or recalculate my 1RM?
Recalculate your estimated 1RM every 4-8 weeks as you progress. This aligns with typical training cycles and ensures your working weights stay appropriately challenging. You can simply input your latest heavy set into the calculator rather than attempting a true 1RM test.
What percentage of 1RM should I train at?
For maximum strength, train at 85-95% of 1RM for 1-5 reps. For strength and size, use 75-85% for 5-8 reps. For hypertrophy (muscle growth), use 65-75% for 8-12 reps. For muscular endurance, use 50-65% for 12-20 reps. Most people benefit from varying percentages across their training week.
Why do different formulas give different results?
Each formula was developed from different research populations and methodologies. The Epley, Brzycki, and Lander formulas all make slightly different mathematical assumptions about the relationship between weight and reps. The differences are usually small (within 5%) and all provide useful estimates for training purposes.