Multi-Rep Calculator
Calculate your weights for different repetition ranges.
Gib dein maximales Gewicht für eine Wiederholung ein.
| Wiederholungen | Gewicht | Intensität |
|---|---|---|
| 1 | 100 kg | 100% |
| 3 | 93 kg | 93% |
| 5 | 87 kg | 87% |
| 8 | 80 kg | 80% |
| 10 | 75 kg | 75% |
| 12 | 70 kg | 70% |
| 15 | 65 kg | 65% |
Diese Tabelle hilft dir, die richtigen Gewichte für dein Training zu wählen, basierend auf deinem geschätzten Maximum.
Using Repetition Ranges
Different repetition counts target different training goals: Strength (1-5 reps), Hypertrophy (6-12 reps), and Muscular Endurance (15+ reps).
This calculator helps you find the right weight for each of these goals, based on your 1RM.
Frequently Asked Questions
How do I use the Multi-Rep table?
Choose your target repetition count from the table. The corresponding weight shows you what you should train with to achieve the desired intensity.
What does 'Intensity' mean?
Intensity refers to the percentage of your 1RM. 100% is your maximum, 75% is a classic weight for muscle building (hypertrophy).
Do percentages change by exercise?
Roughly they stay the same, but for lower body exercises (like squats), many athletes can often do more reps at high percentages than for upper body exercises.
Should I always train to failure?
Not necessarily. Usually, stopping 1-2 reps before failure (RPE 8-9) is sufficient to effectively stimulate growth without overloading the nervous system.
Why can I do fewer reps than the table says?
The table is an average. Your individual muscle fiber composition (fast-twitch vs. slow-twitch) can influence how many reps you can do at a certain weight.