RM換算表-ベンチプレス

こんにちわtamaです^-^

ベンチプレスのRM換算表を作成してみましたので、参考にしてみてください。

今回ちょっとお試しで作成しています。

見辛いかもしれません。RMとはなんぞやと合わせて書いておきます。




RMとは

RMとは、Repetition Maximumの略で、最大反復回数のことをいいます。

つまり、ベンチプレスを80kgで20回挙げることが限界だったとすると、80kg20RMとなります。

そこで、じゃあ80kgを20回プレスできる人が1回の最大重量はいくつなのか?を計算式で出したのが、RM換算式となります。

RM換算式を当てはめてエクセルでポチポチ作ったのが、RM換算表になります。

RMの計算式は、

1RM=挙上重量/40*挙上回数+挙上重量

で求めることができます。

これで、概算ですが自分がいまマックス何キロ挙げることができるのか、を図ることができるんです。

スクワットおよびデッドリフトの換算表も作成しました。

 SEの筋トレ日記
SEの筋トレ日記
https://engineers-workout.com/training/squat-deadlift-1rm/%20‎
バンドもやってます

RM換算表

RM換算表はこちらになります。

40kg~200kgで作成し、Rep数は30まで作成しました。

kg/reps23456789101112131415161718192021222324252627282930
404243444546474849505152535455565758596061626364656667686970
42.544.645.746.847.848.949.95152.153.154.255.356.357.458.459.560.661.662.763.864.865.966.96869.170.171.272.373.374.4
4547.348.449.550.651.852.95455.156.357.458.559.660.861.96364.165.366.467.568.669.870.97273.174.375.476.577.678.8
47.549.951.152.353.454.655.85758.259.460.661.862.964.165.366.567.768.970.171.372.473.674.87677.278.479.680.881.983.1
5052.553.85556.357.558.86061.362.563.86566.367.568.87071.372.573.87576.377.578.88081.382.583.88586.387.5
52.555.156.457.859.160.461.76364.365.666.968.369.670.972.273.574.876.177.478.880.181.482.78485.386.687.989.390.691.9
5557.859.160.561.963.364.66667.468.870.171.572.974.375.67778.479.881.182.583.985.386.68889.490.892.193.594.996.3
57.560.461.863.364.766.167.66970.471.973.374.876.277.679.180.581.983.484.886.387.789.190.69293.494.996.397.899.2100.6
606364.56667.56970.57273.57576.57879.58182.58485.58788.59091.59394.59697.599100.5102103.5105
62.565.667.268.870.371.973.47576.678.179.781.382.884.485.987.589.190.692.293.895.396.998.4100101.6103.1104.7106.3107.8109.4
6568.369.971.573.174.876.47879.681.382.984.586.187.889.49192.694.395.997.599.1100.8102.4104105.6107.3108.9110.5112.1113.8
67.570.972.674.375.977.679.38182.784.486.187.889.491.192.894.596.297.999.6101.3102.9104.6106.3108109.7111.4113.1114.8116.4118.1
7073.575.37778.880.582.38485.887.589.39192.894.596.39899.8101.5103.3105106.8108.5110.3112113.8115.5117.3119120.8122.5
72.576.177.979.881.683.485.28788.890.692.494.396.197.999.7101.5103.3105.1106.9108.8110.6112.4114.2116117.8119.6121.4123.3125.1126.9
7578.880.682.584.486.388.19091.993.895.697.599.4101.3103.1105106.9108.8110.6112.5114.4116.3118.1120121.9123.8125.6127.5129.4131.3
77.581.483.385.387.289.191.19394.996.998.8100.8102.7104.6106.6108.5110.4112.4114.3116.3118.2120.1122.1124125.9127.9129.8131.8133.7135.6
808486889092949698100102104106108110112114116118120122124126128130132134136138140
82.586.688.790.892.894.996.999101.1103.1105.2107.3109.3111.4113.4115.5117.6119.6121.7123.8125.8127.9129.9132134.1136.1138.2140.3142.3144.4
8589.391.493.595.697.899.9102104.1106.3108.4110.5112.6114.8116.9119121.1123.3125.4127.5129.6131.8133.9136138.1140.3142.4144.5146.6148.8
87.591.994.196.398.4100.6102.8105107.2109.4111.6113.8115.9118.1120.3122.5124.7126.9129.1131.3133.4135.6137.8140142.2144.4146.6148.8150.9153.1
9094.596.899101.3103.5105.8108110.3112.5114.8117119.3121.5123.8126128.3130.5132.8135137.3139.5141.8144146.3148.5150.8153155.3157.5
92.597.199.4101.8104.1106.4108.7111113.3115.6117.9120.3122.6124.9127.2129.5131.8134.1136.4138.8141.1143.4145.7148150.3152.6154.9157.3159.6161.9
9599.8102.1104.5106.9109.3111.6114116.4118.8121.1123.5125.9128.3130.6133135.4137.8140.1142.5144.9147.3149.6152154.4156.8159.1161.5163.9166.3
97.5102.4104.8107.3109.7112.1114.6117119.4121.9124.3126.8129.2131.6134.1136.5138.9141.4143.8146.3148.7151.1153.6156158.4160.9163.3165.8168.2170.6
100105107.5110112.5115117.5120122.5125127.5130132.5135137.5140142.5145147.5150152.5155157.5160162.5165167.5170172.5175
102.5107.6110.2112.8115.3117.9120.4123125.6128.1130.7133.3135.8138.4140.9143.5146.1148.6151.2153.8156.3158.9161.4164166.6169.1171.7174.3176.8179.4
105110.3112.9115.5118.1120.8123.4126128.6131.3133.9136.5139.1141.8144.4147149.6152.3154.9157.5160.1162.8165.4168170.6173.3175.9178.5181.1183.8
107.5112.9115.6118.3120.9123.6126.3129131.7134.4137.1139.8142.4145.1147.8150.5153.2155.9158.6161.3163.9166.6169.3172174.7177.4180.1182.8185.4188.1
110115.5118.3121123.8126.5129.3132134.8137.5140.3143145.8148.5151.3154156.8159.5162.3165167.8170.5173.3176178.8181.5184.3187189.8192.5
112.5118.1120.9123.8126.6129.4132.2135137.8140.6143.4146.3149.1151.9154.7157.5160.3163.1165.9168.8171.6174.4177.2180182.8185.6188.4191.3194.1196.9
115120.8123.6126.5129.4132.3135.1138140.9143.8146.6149.5152.4155.3158.1161163.9166.8169.6172.5175.4178.3181.1184186.9189.8192.6195.5198.4201.3
117.5123.4126.3129.3132.2135.1138.1141143.9146.9149.8152.8155.7158.6161.6164.5167.4170.4173.3176.3179.2182.1185.1188190.9193.9196.8199.8202.7205.6
120126129132135138141144147150153156159162165168171174177180183186189192195198201204207210
122.5128.6131.7134.8137.8140.9143.9147150.1153.1156.2159.3162.3165.4168.4171.5174.6177.6180.7183.8186.8189.9192.9196199.1202.1205.2208.3211.3214.4
125131.3134.4137.5140.6143.8146.9150153.1156.3159.4162.5165.6168.8171.9175178.1181.3184.4187.5190.6193.8196.9200203.1206.3209.4212.5215.6218.8
127.5133.9137.1140.3143.4146.6149.8153156.2159.4162.6165.8168.9172.1175.3178.5181.7184.9188.1191.3194.4197.6200.8204207.2210.4213.6216.8219.9223.1
130136.5139.8143146.3149.5152.8156159.3162.5165.8169172.3175.5178.8182185.3188.5191.8195198.3201.5204.8208211.3214.5217.8221224.3227.5
132.5139.1142.4145.8149.1152.4155.7159162.3165.6168.9172.3175.6178.9182.2185.5188.8192.1195.4198.8202.1205.4208.7212215.3218.6221.9225.3228.6231.9
135141.8145.1148.5151.9155.3158.6162165.4168.8172.1175.5178.9182.3185.6189192.4195.8199.1202.5205.9209.3212.6216219.4222.8226.1229.5232.9236.3
137.5144.4147.8151.3154.7158.1161.6165168.4171.9175.3178.8182.2185.6189.1192.5195.9199.4202.8206.3209.7213.1216.6220223.4226.9230.3233.8237.2240.6
140147150.5154157.5161164.5168171.5175178.5182185.5189192.5196199.5203206.5210213.5217220.5224227.5231234.5238241.5245
142.5149.6153.2156.8160.3163.9167.4171174.6178.1181.7185.3188.8192.4195.9199.5203.1206.6210.2213.8217.3220.9224.4228231.6235.1238.7242.3245.8249.4
145152.3155.9159.5163.1166.8170.4174177.6181.3184.9188.5192.1195.8199.4203206.6210.3213.9217.5221.1224.8228.4232235.6239.3242.9246.5250.1253.8
147.5154.9158.6162.3165.9169.6173.3177180.7184.4188.1191.8195.4199.1202.8206.5210.2213.9217.6221.3224.9228.6232.3236239.7243.4247.1250.8254.4258.1
150157.5161.3165168.8172.5176.3180183.8187.5191.3195198.8202.5206.3210213.8217.5221.3225228.8232.5236.3240243.8247.5251.3255258.8262.5
152.5160.1163.9167.8171.6175.4179.2183186.8190.6194.4198.3202.1205.9209.7213.5217.3221.1224.9228.8232.6236.4240.2244247.8251.6255.4259.3263.1266.9
155162.8166.6170.5174.4178.3182.1186189.9193.8197.6201.5205.4209.3213.1217220.9224.8228.6232.5236.4240.3244.1248251.9255.8259.6263.5267.4271.3
157.5165.4169.3173.3177.2181.1185.1189192.9196.9200.8204.8208.7212.6216.6220.5224.4228.4232.3236.3240.2244.1248.1252255.9259.9263.8267.8271.7275.6
160168172176180184188192196200204208212216220224228232236240244248252256260264268272276280
162.5170.6174.7178.8182.8186.9190.9195199.1203.1207.2211.3215.3219.4223.4227.5231.6235.6239.7243.8247.8251.9255.9260264.1268.1272.2276.3280.3284.4
165173.3177.4181.5185.6189.8193.9198202.1206.3210.4214.5218.6222.8226.9231235.1239.3243.4247.5251.6255.8259.9264268.1272.3276.4280.5284.6288.8
167.5175.9180.1184.3188.4192.6196.8201205.2209.4213.6217.8221.9226.1230.3234.5238.7242.9247.1251.3255.4259.6263.8268272.2276.4280.6284.8288.9293.1
170178.5182.8187191.3195.5199.8204208.3212.5216.8221225.3229.5233.8238242.3246.5250.8255259.3263.5267.8272276.3280.5284.8289293.3297.5
172.5181.1185.4189.8194.1198.4202.7207211.3215.6219.9224.3228.6232.9237.2241.5245.8250.1254.4258.8263.1267.4271.7276280.3284.6288.9293.3297.6301.9
175183.8188.1192.5196.9201.3205.6210214.4218.8223.1227.5231.9236.3240.6245249.4253.8258.1262.5266.9271.3275.6280284.4288.8293.1297.5301.9306.3
177.5186.4190.8195.3199.7204.1208.6213217.4221.9226.3230.8235.2239.6244.1248.5252.9257.4261.8266.3270.7275.1279.6284288.4292.9297.3301.8306.2310.6
180189193.5198202.5207211.5216220.5225229.5234238.5243247.5252256.5261265.5270274.5279283.5288292.5297301.5306310.5315
182.5191.6196.2200.8205.3209.9214.4219223.6228.1232.7237.3241.8246.4250.9255.5260.1264.6269.2273.8278.3282.9287.4292296.6301.1305.7310.3314.8319.4
185194.3198.9203.5208.1212.8217.4222226.6231.3235.9240.5245.1249.8254.4259263.6268.3272.9277.5282.1286.8291.4296300.6305.3309.9314.5319.1323.8
187.5196.9201.6206.3210.9215.6220.3225229.7234.4239.1243.8248.4253.1257.8262.5267.2271.9276.6281.3285.9290.6295.3300304.7309.4314.1318.8323.4328.1
190199.5204.3209213.8218.5223.3228232.8237.5242.3247251.8256.5261.3266270.8275.5280.3285289.8294.5299.3304308.8313.5318.3323327.8332.5
192.5202.1206.9211.8216.6221.4226.2231235.8240.6245.4250.3255.1259.9264.7269.5274.3279.1283.9288.8293.6298.4303.2308312.8317.6322.4327.3332.1336.9
195204.8209.6214.5219.4224.3229.1234238.9243.8248.6253.5258.4263.3268.1273277.9282.8287.6292.5297.4302.3307.1312316.9321.8326.6331.5336.4341.3
197.5207.4212.3217.3222.2227.1232.1237241.9246.9251.8256.8261.7266.6271.6276.5281.4286.4291.3296.3301.2306.1311.1316320.9325.9330.8335.8340.7345.6
200210215220225230235240245250255260265270275280285290295300305310315320325330335340345350

小分けにしたほうがいいかなと思ったのですが、一旦まとめてアップします。

横スクロールでレップ数の移動
次で重さの移動、前で戻る
表示件数は10となっていますが、変更可能です。



RMを換算するメリットとは

自分の1RMを換算するメリットは、

・わざわざマックスまで挑戦しなくともおおよそのマックスが図ることができる

・マックスを挑戦しないため、怪我のリスク等の危険性が低い

・逆にマックスを計測した場合、そこから自分の次回セット数を計算することができる
→つまり、マックスが80だった場合、筋力アップ狙いするなら、72.5kgを5reps狙う、といった具合です。

・様々なトレーニング法がありますが、それらの重量設定目安になる

このあたりでしょうか。

ただし、単純な計算方法にすべての人が当てはまるわけでもなく、おおよその目安にしかならないことに注意が必要です。

まとめ

RM換算表、結構簡単に作ることができました。

スクワットやデッドリフトはまたそれは別の計算になるため、改めて作成しようと思います。

RM換算で効率的にゲインしていきましょう。(あくまで目安です。)



コメント

  1. […]  SEの筋トレ日記 RM換算表-ベンチプレスhttps://engineers-workout.com/training/benchpress-1rm/こんにちわ、tyamaです^-^ベンチプレスのRM換算表を作成してみましたので、参考にしてみてください […]

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