Kalkuleta na Kashi na 1RM

Kalkuleta na Kashi na 1RM

Yawancin shirye-shiryen ƙarfi suna ba da nauyi a matsayin kashi na matsakaicin maimaita guda ɗaya — 5×5 a 80%, babban maimaitawa guda ɗaya a 90%, saiti na hutawa a 70%. Shigar da 1RM naka kuma wannan kalkuleta zai gina cikakken jadawali daga 100% zuwa 50%, tare da daidaitaccen nauyi (an kewaye zuwa ainihin ƙari na faranti) da maimaitawa na yau da kullum a kowane kashi. Yi amfani da shi don saita kowane nauyin aiki a cikin shirin 5/3/1, mai dogara da kashi ko na layi a kallo ɗaya.

Yawan maimaitawa jagora ne na gaba ɗaya; maimaitawar da za ka iya yi a kowane kashi yana bambanta gwargwadon motsa jiki, matakin horo da gajiya. Yawancin shirye-shiryen suna ba da aiki a tsakanin 70–90%, tare da ƙananan ƙarshen don yawa da babban ƙarshen don ƙarfi.