Al 80 % de un 1RM de 100 kg se levantan 80 kg, una carga que la fórmula de Brzycki sitúa en unas 8 repeticiones.
Información general, no es consejo médico. Leer el aviso
| 1RM (kg) | 50 % · ≈19 rep. | 60 % · ≈15 rep. | 65 % · ≈14 rep. | 70 % · ≈12 rep. | 75 % · ≈10 rep. | 80 % · ≈8 rep. | 85 % · ≈6 rep. | 90 % · ≈5 rep. | 95 % · ≈3 rep. |
|---|---|---|---|---|---|---|---|---|---|
| 40 | 20,0 | 24,0 | 26,0 | 28,0 | 30,0 | 32,0 | 34,0 | 36,0 | 38,0 |
| 50 | 25,0 | 30,0 | 32,5 | 35,0 | 37,5 | 40,0 | 42,5 | 45,0 | 47,5 |
| 60 | 30,0 | 36,0 | 39,0 | 42,0 | 45,0 | 48,0 | 51,0 | 54,0 | 57,0 |
| 70 | 35,0 | 42,0 | 45,5 | 49,0 | 52,5 | 56,0 | 59,5 | 63,0 | 66,5 |
| 80 | 40,0 | 48,0 | 52,0 | 56,0 | 60,0 | 64,0 | 68,0 | 72,0 | 76,0 |
| 90 | 45,0 | 54,0 | 58,5 | 63,0 | 67,5 | 72,0 | 76,5 | 81,0 | 85,5 |
| 100 | 50,0 | 60,0 | 65,0 | 70,0 | 75,0 | 80,0 | 85,0 | 90,0 | 95,0 |
| 110 | 55,0 | 66,0 | 71,5 | 77,0 | 82,5 | 88,0 | 93,5 | 99,0 | 104,5 |
| 120 | 60,0 | 72,0 | 78,0 | 84,0 | 90,0 | 96,0 | 102,0 | 108,0 | 114,0 |
| 130 | 65,0 | 78,0 | 84,5 | 91,0 | 97,5 | 104,0 | 110,5 | 117,0 | 123,5 |
| 140 | 70,0 | 84,0 | 91,0 | 98,0 | 105,0 | 112,0 | 119,0 | 126,0 | 133,0 |
| 150 | 75,0 | 90,0 | 97,5 | 105,0 | 112,5 | 120,0 | 127,5 | 135,0 | 142,5 |
| 160 | 80,0 | 96,0 | 104,0 | 112,0 | 120,0 | 128,0 | 136,0 | 144,0 | 152,0 |
| 170 | 85,0 | 102,0 | 110,5 | 119,0 | 127,5 | 136,0 | 144,5 | 153,0 | 161,5 |
| 180 | 90,0 | 108,0 | 117,0 | 126,0 | 135,0 | 144,0 | 153,0 | 162,0 | 171,0 |
| 190 | 95,0 | 114,0 | 123,5 | 133,0 | 142,5 | 152,0 | 161,5 | 171,0 | 180,5 |
| 200 | 100,0 | 120,0 | 130,0 | 140,0 | 150,0 | 160,0 | 170,0 | 180,0 | 190,0 |
Cómo se calcula
Carga = 1RM × porcentaje. La estimación de repeticiones de cada encabezado invierte la fórmula de Brzycki: repeticiones = 37 − 36 × porcentaje. Redondee las cargas a los discos que tenga.
FAQ
¿Cómo sé mi 1RM sin probarlo?+
Levante un peso de 3 a 10 repeticiones limpias e introdúzcalo en la calculadora de 1RM; estima el máximo con la fórmula de Epley.
¿A qué porcentaje debo entrenar?+
Aproximadamente 85 % o más para fuerza (1 a 5 repeticiones), 65 a 85 % para hipertrofia (6 a 12 repeticiones) y menos del 65 % para resistencia.