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35:["$","div",null,{"className":"bg-white rounded-lg shadow-sm p-8","children":[["$","h2",null,{"className":"typo-large mb-6 text-mist-950","children":"Frequently Asked Questions"}],["$","div",null,{"className":"space-y-6","children":[["$","div","0",{"className":"pb-6 last:pb-0","children":[["$","h3",null,{"className":"text-lg font-medium text-mist-950 mb-3","children":"How accurate is a bench press 1RM calculator?"}],["$","div",null,{"className":"prose max-w-none text-mist-600","children":["$","$L32",null,{"content":{"root":{"children":[{"children":[{"detail":0,"format":0,"mode":"normal","style":"","text":"Within 5-10% for most people, assuming you use sets of 3-6 reps and actually push close to failure. The biggest source of error isn't the formula—it's sandbagged input. Be honest about your reps, and the math does its job.","type":"text","version":1}],"direction":null,"format":"","indent":0,"type":"paragraph","version":1,"textFormat":0,"textStyle":""}],"direction":null,"format":"","indent":0,"type":"root","version":1}}}]}]]}],["$","div","1",{"className":"pb-6 last:pb-0","children":[["$","h3",null,{"className":"text-lg font-medium text-mist-950 mb-3","children":"Which formula should I trust?"}],["$","div",null,{"className":"prose max-w-none text-mist-600","children":["$","$L32",null,{"content":{"root":{"children":[{"children":[{"detail":0,"format":0,"mode":"normal","style":"","text":"Epley or Brzycki—they're virtually identical under 10 reps. Research shows that individual variation between lifters matters more than formula differences. Some people consistently out-rep their percentages; others underperform. Over time, you'll learn which camp you're in.","type":"text","version":1}],"direction":null,"format":"","indent":0,"type":"paragraph","version":1,"textFormat":0,"textStyle":""}],"direction":null,"format":"","indent":0,"type":"root","version":1}}}]}]]}],["$","div","2",{"className":"pb-6 last:pb-0","children":[["$","h3",null,{"className":"text-lg font-medium text-mist-950 mb-3","children":"What rep range gives the best estimate?"}],["$","div",null,{"className":"prose max-w-none text-mist-600","children":["$","$L32",null,{"content":{"root":{"children":[{"children":[{"detail":0,"format":0,"mode":"normal","style":"","text":"Three to six reps. Low enough to reflect maximal strength, high enough to minimize single-rep variance. If you only have data from higher reps, use it—but expect your actual max to run 5-10% higher than calculated.","type":"text","version":1}],"direction":null,"format":"","indent":0,"type":"paragraph","version":1,"textFormat":0,"textStyle":""}],"direction":null,"format":"","indent":0,"type":"root","version":1}}}]}]]}],["$","div","3",{"className":"pb-6 last:pb-0","children":[["$","h3",null,{"className":"text-lg font-medium text-mist-950 mb-3","children":"What's a good bench press for my weight?"}],["$","div",null,{"className":"prose max-w-none text-mist-600","children":["$","$L32",null,{"content":{"root":{"children":[{"children":[{"detail":0,"format":0,"mode":"normal","style":"","text":"Body weight for 1 rep is a solid milestone for men with 1-2 years of training. For women, 0.75× body weight is equally impressive. But \"good\" depends entirely on your goals. Compare yourself to last month's you, not Instagram.","type":"text","version":1}],"direction":null,"format":"","indent":0,"type":"paragraph","version":1,"textFormat":0,"textStyle":""}],"direction":null,"format":"","indent":0,"type":"root","version":1}}}]}]]}],["$","div","4",{"className":"pb-6 last:pb-0","children":[["$","h3",null,{"className":"text-lg font-medium text-mist-950 mb-3","children":"Should I ever test my actual one rep max?"}],["$","div",null,{"className":"prose max-w-none text-mist-600","children":["$","$L32",null,{"content":{"root":{"children":[{"children":[{"detail":0,"format":0,"mode":"normal","style":"","text":"Only with a specific reason: competition prep, establishing a true baseline, or ending a proper peaking cycle. Random max attempts teach you nothing useful and carry real injury risk. Your calculated 1RM works fine for programming—no trophy awaits gym PRs.","type":"text","version":1}],"direction":null,"format":"","indent":0,"type":"paragraph","version":1,"textFormat":0,"textStyle":""}],"direction":null,"format":"","indent":0,"type":"root","version":1}}}]}]]}],"$L37","$L38","$L39","$L3a","$L3b"]}]]}]
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37:["$","div","5",{"className":"pb-6 last:pb-0","children":[["$","h3",null,{"className":"text-lg font-medium text-mist-950 mb-3","children":"How often should I recalculate my 1RM?"}],["$","div",null,{"className":"prose max-w-none text-mist-600","children":["$","$L32",null,{"content":{"root":{"children":[{"children":[{"detail":0,"format":0,"mode":"normal","style":"","text":"Every 4-6 weeks during a training block, or whenever your working weights start feeling noticeably easier. If you're hitting prescribed sets with 2-3 reps left in the tank, your 1RM has increased and your percentages need updating.","type":"text","version":1}],"direction":null,"format":"","indent":0,"type":"paragraph","version":1,"textFormat":0,"textStyle":""}],"direction":null,"format":"","indent":0,"type":"root","version":1}}}]}]]}]
38:["$","div","6",{"className":"pb-6 last:pb-0","children":[["$","h3",null,{"className":"text-lg font-medium text-mist-950 mb-3","children":"Why is my calculated max different from my actual max?"}],["$","div",null,{"className":"prose max-w-none text-mist-600","children":["$","$L32",null,{"content":{"root":{"children":[{"children":[{"detail":0,"format":0,"mode":"normal","style":"","text":"Three main reasons: (1) You didn't push close to failure on your test set, (2) your technique changes at maximal weights, or (3) you're naturally better at reps or singles. Some lifters crush rep PRs but struggle with heavy singles; others peak perfectly for maxes but can't grind reps. Neither is wrong—just know which type you are.","type":"text","version":1}],"direction":null,"format":"","indent":0,"type":"paragraph","version":1,"textFormat":0,"textStyle":""}],"direction":null,"format":"","indent":0,"type":"root","version":1}}}]}]]}]
39:["$","div","7",{"className":"pb-6 last:pb-0","children":[["$","h3",null,{"className":"text-lg font-medium text-mist-950 mb-3","children":"Can I use this calculator for squat and deadlift?"}],["$","div",null,{"className":"prose max-w-none text-mist-600","children":["$","$L32",null,{"content":{"root":{"children":[{"children":[{"detail":0,"format":0,"mode":"normal","style":"","text":"Same formulas work, but bench tends to be most accurate. Squats involve more technique variables, and deadlifts have higher fatigue costs that make rep work feel harder than the math suggests. Use bench-level confidence for those lifts only after you've validated against actual maxes a few times.","type":"text","version":1}],"direction":null,"format":"","indent":0,"type":"paragraph","version":1,"textFormat":0,"textStyle":""}],"direction":null,"format":"","indent":0,"type":"root","version":1}}}]}]]}]
3a:["$","div","8",{"className":"pb-6 last:pb-0","children":[["$","h3",null,{"className":"text-lg font-medium text-mist-950 mb-3","children":"How do I use my 1RM for programming?"}],["$","div",null,{"className":"prose max-w-none text-mist-600","children":["$","$L32",null,{"content":{"root":{"children":[{"children":[{"detail":0,"format":0,"mode":"normal","style":"","text":"Assign percentages to your training goals: 80-90% for strength (sets of 3-6), 65-80% for hypertrophy (sets of 6-12), 60-70% for volume accumulation (sets of 10-15). Most effective programs cycle through these ranges over weeks or months. Your 1RM is the anchor that makes all other numbers meaningful.","type":"text","version":1}],"direction":null,"format":"","indent":0,"type":"paragraph","version":1,"textFormat":0,"textStyle":""}],"direction":null,"format":"","indent":0,"type":"root","version":1}}}]}]]}]
3b:["$","div","9",{"className":"pb-6 last:pb-0","children":[["$","h3",null,{"className":"text-lg font-medium text-mist-950 mb-3","children":"My estimated max went down. What happened?"}],["$","div",null,{"className":"prose max-w-none text-mist-600","children":["$","$L32",null,{"content":{"root":{"children":[{"children":[{"detail":0,"format":0,"mode":"normal","style":"","text":"Bad day, accumulated fatigue, or an off test set. One data point doesn't define your strength. Retest after a deload week or when you're feeling fresh. If it's consistently lower over multiple tests, something in your training, recovery, or nutrition needs attention.","type":"text","version":1}],"direction":null,"format":"","indent":0,"type":"paragraph","version":1,"textFormat":0,"textStyle":""}],"direction":null,"format":"","indent":0,"type":"root","version":1}}}]}]]}]
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