1. What is the Brzycki Formula?

The Brzycki formula is one of the most commonly used equations to estimate a one-repetition maximum (1RM) from a submaximal lift. It provides a reliable estimate of the maximum weight an individual can lift for one repetition.

2. How Does the Calculator Work?

The calculator uses the Brzycki formula:

Where:

• \( Weight \) — The weight lifted (kg)
• \( Reps \) — Number of repetitions performed

Explanation: The formula accounts for the inverse relationship between the number of repetitions and the percentage of 1RM that can be lifted.

3. Importance of 1RM Calculation

Details: Knowing your 1RM is essential for designing strength training programs, tracking progress, and setting appropriate training loads.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (between 1-20 reps). The calculator will estimate your 1RM based on this performance.

5. Frequently Asked Questions (FAQ)

Q1: Why estimate 1RM instead of testing it directly?
A: Direct 1RM testing can be risky, especially for beginners. Estimation formulas provide a safer alternative.

Q2: How accurate is the Brzycki formula?
A: It's most accurate for 1-10 repetitions. Accuracy decreases with higher rep ranges.

Q3: Should I use pounds or kilograms?
A: The calculator uses kg, but you can convert from pounds (1 kg = 2.20462 lbs).

Q4: Can I use this for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts.

Q5: How often should I recalculate my 1RM?
A: Every 4-8 weeks, or whenever your training performance changes significantly.