How to use the One Rep Max Calculator
Enter your strongest set and press 'CALCULATE ORM'. Rep range of the set needs to be between 1-6 for useful estimations.
For lifts where the bodyweight should be considered like muscle-ups, dips, and pull-ups, put in your body weight. For barbell lifts, just enter a 0. The calculator will produce three results with three different formulas. Choose the one that is the closest to your real 1RM from your experience.
Remember that each of these formulas just gives you an estimation based on the formulas by 'Eply', 'Brzycki' & 'Lander'.
|Reps||Weight (kg)||Bodyweight (kg)|
RIR Table - Calculate your Reps In Reserve
If you want to work with autoregulation, you need to reverse engineer your working sets from the current/new e1RM value. To make this possible for you, we created the RIR Table.
How to use the RIR Table
Just enter your (e)1RM and your body weight (for lifts where it counts, otherwise 0). If you then click on calculate, you will get estimations based on % values, for which RM and which RIR you can use which working weight. So if you want to find out which weight you need to use for 5 reps with 2 reps in reserve, just search the fitting value from the table.