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This calculation not only informs the loading percentages for different phases of training but also provides a benchmark for tracking progress over time. While direct testing can offer the most accurate assessment, it carries an inherent risk when lifted to absolute failure. 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. Find out more info at this link: how to calculate rm