Físico-Constructivismo

1 RM = 1 Repetición máxima (Sergio Vallejo Reyes). Peso levantado 10 rep. Estrictas X .33 =
Hombro | 10 rep estrictas | 1RM | F RES 50-65% 15-20 Rep. | F Rap 60-70% 10-12 Rep. | FM 80-100% 6-8Rep. |
| 50kg X .33 = 16.5(15-20 Kg) | 65-70 Kg | 32.5 -- 39 kg35 – 42 kg | 42.25 – 45.5 kg45.5 – 49 kg | 52 -- 65 kg56 – 70 kg |
Pecho | 70kg X .33 = 23.1(20-25 kg) | 90-95 kg | 45 – 54 kg47.5– 57 kg | 58.5 – 63 kg61.75 – 66.5 kg | 72 -- 90 kg76 -- 95 kg |
| | | | | |
Espalda | 45 kg X .33 = 14.85(10-15 kg) | 55-60 kg | 27.5 – 33 kg30 – 36 kg | 35.75 – 41.2kg39 – 42 kg | 44 – 55kg48 – 60 kg |
| | | | | |
Bíceps | 20 kg X .33 = 6.6(5-10 kg) | 25-30 kg | 12.5 – 15 kg15 – 18 kg | 16.2 – 17.5 kg19.5 – 21 kg | 20 – 25 kg24 – 30 kg |
| | | | | |
Tríceps | 25 kgX .33 = 8.25(5-10 kg) | 30-35 kg | 15 – 18 kg17.5 – 21 kg | 19.5 – 21 kg22.7 – 24.5 kg | 24 – 30 kg28 –35 kg |
| | | | | |
Pierna | 90 kg X .33 = 29.7(30 kg) | 120 kg | 60 – 72 kg | 78 – 84kg | 96 – 120 kg |
| | | | | |
Fémur | 35 kg X .33 = 11.55(10-15 kg) | 45-50 kg | 22.5 – 27 kg25 – 30 kg | 29.2 – 31.532.5 – 35 kg | 36 – 45 kg40 – 50 kg |
| | | | | |
Gemelos |120 kg X .33 = 39.6(40 kg) | 160 kg | 80 – 96 kg | 104 – 112 kg | 128 – 160 kg |
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Hombro | 10 rep estrictas | 1RM | F RES 50-65% 15-20 Rep. Def. | F Rap 60-70% 10-12 Rep. Pot. |FM 80-100% 6-8 Rep. Vol. |
| 50kg X .33 = 16.5(15-20 Kg) | 65-70 Kg | 35 – 40 kg | | |
Pecho | 70kg X .33 = 23.1(20-25 kg) | 90-95 kg | 45 – 55 kg | | |
| | | | | |
Espalda | 45kg X .33 = 14.85(10-15 kg) | 55-60 kg | 30 – 35 kg | | |
| | | | | |
Bíceps | 20 kg X .33 = 6.6(5-10 kg) | 25-30 kg | | | 20 – 25 kg25 – 30 kg |
| | | | | |
Tríceps | 25 kg X.33 = 8.25(5-10 kg) | 30-35 kg | | | 25 – 30 kg30 –35 kg |
| | | | | |
Pierna | 90 kg X .33 = 29.7(30 kg) | 120 kg | | 80 – 85 kg | |
| | | | | |
Fémur | 35 kg X .33 =...