How the estimate works
Train Swole uses the Epley estimate: weight multiplied by one plus repetitions divided by thirty. For example, 100 kg for five estimates 116.7 kg. The result is a planning estimate, not a tested maximum or a guarantee.
Use a representative working set
Choose a recent completed set with external load and sound technique. Warm-ups, incomplete sets, planned values, and bodyweight-only movements do not belong in this calculation. Higher-repetition sets can be less precise, so compare trends from similar work rather than treating one number as absolute.
What the number is for
An estimate can help compare sessions or set conservative training percentages. It should not prescribe a max attempt, diagnose readiness, or replace a coach or qualified health professional.