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### How to Use the 1RM Calculator

The 1 Repetition Maximum (1RM) Calculator is a tool designed to estimate the maximum weight you can lift for one repetition across various exercises. This is particularly useful for those who have never tested their 1RM or prefer not to lift maximum weights due to safety concerns.

### Why Use the 1RM Calculator?

• Safety: Directly testing 1RM can be risky, especially for beginners or those without proper supervision.
• Programming: It helps in designing training programs based on percentage-based intensity.
• Progress Tracking: Allows you to track strength progress without the need to perform maximum lifts.

### When to Use It

• Beginners: To establish a baseline of strength and to set appropriate weight for various exercises.
• During Recovery: If returning from an injury or layoff, to gauge current strength levels.

### How to Use

1. Choose the Formula: Select either Epley (better for beginners) or Brzycki (suited for experienced lifters).
2. Enter Data: Input the weight you can lift for a certain number of reps (more than one and less than your max).
3. Calculate: The tool estimates your 1RM based on the entered data.

### Interpreting Results

The calculator will provide an estimated 1RM, which is the theoretical maximum weight you could lift once.

Use this 1RM to determine training weights for different intensities (e.g., 75% of 1RM for hypertrophy).

### Tips for Different Users

• Experienced Lifters: Use the 1RM data to fine-tune your training blocks, especially for strength or power phases.

### Understanding the Accuracy

• The estimated 1RM is not 100% accurate but provides a close approximation.
• The NSCA suggests that the percentage to repetition maximum can vary slightly based on the individual’s training status.
• Always round down to the nearest manageable weight increment for safety and progression.

Example Programming

• Strength Phase: Train at 80-90% of your estimated 1RM for low reps (4-6).
• Hypertrophy Phase: Use 70-80% of 1RM for moderate reps (8-12).
• Endurance Phase: Lighter weights (below 70% 1RM) for higher reps (15+).

• Regularly update your estimated 1RM as you progress.
• If a weight feels too heavy or too light, adjust it regardless of what the calculator suggests.
• Consider other factors like recovery, nutrition, and stress, as they can affect your performance.

The 1RM Calculator is a tool to guide your training, not dictate it.

## Brzycki Formule (Voor gevorderden)

### How to use the RPTC Fitness – RPE Calculator

The RPE (Rate of Perceived Exertion) Calculator is an essential tool for coaches, athletes and fitness enthusiasts to manage workout intensity and program their training effectively. Here’s a guide on how to use it:

### Understanding RPE, Reps, and Weight

• RPE: Stands for “Rate of Perceived Exertion.” It’s a scale (typically 1-10) used to describe your effort level. For instance, RPE 10 means maximum effort (no more reps left), while RPE 6 indicates a more comfortable pace where you could perform several more reps.
• Reps: The number of times you perform a specific exercise without stopping.
• Weight: The amount of weight you lift during an exercise.

### Using the Calculator

1. Choose the Formula: Select either the Epley or Brzycki formula. Epley is generally suited for beginners, while Brzycki is more tailored to experienced lifters.
2. Input Data: Enter the weight you lifted, the number of reps performed, and your RPE value.
3. Calculate: Click the “Calculate” button to get an estimation of your one-repetition maximum (1RM) and the weights for different RPE levels.

### Interpreting the Results

• The calculator will display the estimated weights you should be lifting for different RPE levels, based on the 1RM calculated from your input.
• These results help you understand what weight to lift for a given RPE and rep count, aiding in effective workout intensity management.

### Tips for Different Users

• Beginners: Start with the Epley formula and focus on lower RPE levels (6-7) to build foundational strength without overexerting.
• Experienced Trainees: Use the Brzycki formula for more accurate 1RM estimations. Incorporate a range of RPEs (7-9) in your training for strength and muscle growth.
• Programming Workouts: Use RPE to adjust weights based on how you feel on a given day, ensuring consistent progress while reducing the risk of injury.

## RPE Calculator

### Educational Section: Understanding RPE in Training

• What is RPE? RPE is a subjective measure of exercise intensity. It allows athletes to gauge their effort level based on how a set feels, rather than strictly following predetermined weights.
• Benefits: RPE-based training promotes better self-awareness of one’s body, helps manage fatigue, and allows for flexible adjustments in training intensity.
• Managing Workout Intensity: By using RPE, you can tailor your workouts according to your current fitness level, ensuring that you’re lifting the right amount of weight to progress without overtraining.

### Example Programming

• Week 1-4: Focus on building strength with RPE 6-7. Aim for higher reps with moderate weights.
• Week 5-8: Gradually increase intensity. Incorporate sets at RPE 8, reducing reps while increasing weight.
• Week 9-12: Include some sets at RPE 9 for key exercises, pushing closer to your limits while ensuring good form.

Remember, RPE is subjective and can vary based on several factors, including fatigue, stress, and nutrition. Always listen to your body and adjust your training accordingly.