Prilepin’s chart

February 4, 2012 § Leave a comment

It’s all based on Prilepin’s chart. To make a long story short, there was a Soviet sports scientist named Prilepin who studied lifters. After amassing a lot of research on a large number of athletes, he determined which set and rep schemes yielded the best results according to particular percentages of the lifter’s one-rep max. For example, at 60% of your max, it was decided that you’d need to do three to six sets of three to six reps, or roughly 18–30 total reps. Below is the chart in its entirety.

Percentage     Reps/Sets     Optimal     Total Range

55–65                 3–6              24             18–30

70–80                 3–6              18             12–24

80–90                 2–4              15             10–20

90+                       1–2              4               10

 

via Maxing Out, Day I » Blog » Sean Hyson.

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