Prilepin's Table

No, it's not a restaurant. After writing the Dynamic Effort blog, I realized one might wonder what parameters one uses for it. I outlined the percentages and reps to use to be effective, but where did those numbers come from. (Hint, someone smarter than me.) A little more background will help one understand what's going on.



A.S. Prilepin came up with the rep/ set recommendations after studying the training of Olympic lifters in the Soviet Union in the 1970s. It was developed for the building of maximum strength. Louis Simmons adjusted the sets/ reps over 90% based on the fact that powerlifting exercises use heavier poundages than the Olympic lifts the data came from. (The reason for controlling the number of lifts over 90% is to prevent overtaxing the central nervous system.)



Prilepin's Table

Percent___________Reps per set_____Optimal______Range

55-65____________ 3-6___________ 24__________ 18-30

70-75____________ 3-6___________ 18__________ 12-24

80-89____________ 2-4___________ 15__________ 10-20

90+ _____________ 1-2___________ 7___________ 4-10



According to the table, if one is training with, say, 75% of your one-rep max, then you should perform sets of 3-6 reps each. The total number of reps should be no less than 12 and no more than 24 with 18 being the optimal number to get the most from your training. When training with 90% and above, a set with 90% could be your last warm-up. Then you could take a set at 95% and/ or go to 100% (plus 5-pounds for a new PR). Assuming you get the PR, the next jump is up to you. At 90%+ you are usually dealing with double or single reps.



This way one can control the volume of training and help prevent overtraining.



I'm gonna go eat,

Ed T.