bilboteam

A crucial component of any strength program, including those based on the Bilbo Method, is knowing precisely how to calculate RM—or one-rep max—for each primary lift. 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.