Ezz Forum

As an alternative, athletes often employ predictive formulas, such as the widely used Epley or Brzycki equations, which estimate RM based on the number of repetitions completed at a submaximal weight. For instance, if a lifter can press 100 kilograms for five reps, the Bilbo Method protocol might recommend using the formula 100 kg × (1 + 5 × 0.0333) to estimate the one-rep max. This approach allows coaches and lifters alike to calibrate training intensities—typically prescribing sets in the 70–95 percent RM range—while preserving safety and consistency in programming. Ultimately, the convergence of the Bilbo Method’s structured programming, precise guidelines on how to calculate RM, and real-world inspiration from the world record raw bench creates a comprehensive blueprint for serious trainees.