ベンチプレス研究所

[Squat] 1RM Estimator｜Calculate Your Estimated 1RM from Weight × Reps × Sets

Squat 1RM calculator using weight, reps, and sets. Get an accurate estimated 1RM with squat-specific set coefficients. Learn how depth, bar position (high bar vs low bar), and rep ranges affect your results, and how to use estimated 1RM correctly for programming.

2026.03.19

計算機

Stop Letting Social Media Fool You. 3×10 Builds a Bigger Bench.

Although social media often claims that “3 sets of 10 is outdated” or “only beginners do 3×10,” the reality is that this classic set structure can be extremely effective for increasing your bench press one-rep max. In this article, I explain why 3 sets of 10 can help you build a stronger bench press and address some of the common criticisms surrounding this method.

2026.03.11

プログラム

Bench Press Formula Calculator

You can calculate your bench press formula coefficient. The formula coefficient is used as a benchmark to compare strength between people of different body weights. When used individually, it can also help determine whether you are getting stronger or weaker if your bench press weight increases or decreases due to changes in body weight from bulking or cutting.

2026.03.11

計算機

Triple Pyramid (Tri-Pyramid) Program Calculator

A free tool that automatically calculates top sets and back-off sets for Week 1–Week 4 simply by entering your estimated bench press 1RM.All loads are rounded in 2.5 kg increments, allowing you to instantly see the set weights and reps from warm-up through peaking at a glance.

2026.02.01

プログラム計算機

Bench Press｜Wave Loading Program Calculator

This is a calculator for the “Wave Loading Method” designed to break through plateaus in bench press weight.It clearly explains the characteristics, points of caution, and reasons it makes you stronger in a way that is easy to understand for beginners to intermediate lifters.

2026.02.01

計算機

Bench Press to Feet-Up Bench Press Conversion Calculator

Automatically converts bench press values to feet-up bench press using a 90% conversion to estimate 1RM.Includes usage instructions, practical applications, and a full Q&A—suitable for everyone from beginners to advanced lifters.

2026.01.10

フォーム

Bench Press 1RM Conversion Table | Estimate Your Max from Weight × Reps (kg, 2.5 kg Increments)

“Bench press 1RM conversion table in kg (2.5 kg increments) – estimate your max from weight × reps, learn rounding rules, lb conversion, paused vs touch-and-go, and access a set-based calculator. Use now for smarter strength tracking.”

2025.11.12

計算機

【Bench Press】90% Broke Their Max | The Program That Actually Worked【10/8/5 program】

Bench press 10/8/5 set structure: how 90% increased their max. Step-by-step guide with top singles, frequency, intervals, calculators, and full Q&A.

2025.10.25

プログラム

Bench Press 10/8/5 Program Calculator｜RM Conversion & Training Tool

This tool allows you to calculate the starting weight and track RM conversions for the 10/8/5 program. By entering weight, reps, and sets, it will estimate your 1RM.

2025.09.25

計算機

Top 3 Mistakes I Made Before BenchPress 100kg

Today, I’d like to share three things I regret doing on my journey to reaching a 100kg bench press. Even now, as I can lift 150kg, these three lessons remain deeply engraved in my mind.

2025.02.09

全般

Bench Press 1RM Calculator | Convert Weight, Reps & Sets to Max

Calculate your bench press 1RM instantly from weight, reps, and sets. Learn how to use RM conversion, understand your weak rep ranges, and improve training efficiency with data-driven accuracy.

2024.09.21

計算機