Brzycki’s Muscle Math

Matt Brzycki’s formula keeps lifting safe and smart for rehab. Estimate your 1RM: weight lifted × (36 / (37 – reps)). Lift 10kg for 10 reps? That’s ~13kg max. Use 60-70% (8-9kg) for 8-12 reps, 2 sets—heart-friendly strength without strain. Brzycki, a training pro, says slow progress beats burnout—add 5% when comfy. Warm up, perfect form (no swinging), rest 1-2 minutes. It builds muscle, boosts metabolism, and eases BP—rehab gold. Your heart’s growing stronger, one calculated curl at a time!

Source: Brzycki, M. – "A Practical Approach to Strength Training"

Link: https://www.nsca.com/education/articles/nsca-classics/calculating-1rm/ (NSCA on 1RM formulas)