Okay so if you can't afford a coach to do your programming for you this post is will be beneficial!
📚Behold Prilepins Table! A.S. Prelipin, a sports scientist🤓 came up with this table to match certain volumes (sets/reps) with optimal intensities (% of 1 rep max). This chart is ESSENTIAL for designing percentage based programs.
🤔Why the f**k is this chart so important?
✅It optimizes training performance by making sure you are utilizing the proper rep ranges for specific loads
✅Can prevent "overtraining". Think of it, if you were working with 90% of your 1RM and you were to do 3 sets of 6-8 reps you would most likely miss reps and risk injury.
📋This chart looks like it was made primarily for strength athletes as the rep ranges are more specific to these athletes. Im not really a fan of that idea as I believe Powerlifters can benefit from higher rep training in the off season to build solid technique, muscle, and work capacity.
🙄Anyways lets get into it! ⬇️
1️⃣55-65%: Now this % range can be used primarily for deloading and for the beginning of a hypertrophy phase. Generally you want to be working in the 3-6 rep range while getting a total volume of 18-30 reps. This can be looked at as * Squat 3x6 @
60% = 18 total reps * Bench 4x7 @
65% = 28 total reps
2️⃣70-80%: This % range is near the top end for hypertrophy and the beginning of strength programming. Generally you want to be working in the 3-6 rep range while getting in a total volume of 12-24 reps. Examples: * Deadlift 4x4 @
80% = 16 total reps * OHP 6x4 @
70% = 24 total reps
3️⃣80-90%: This is near the end of a strength phase, and the beginning of a peaking phase. You want to be working in the 2-4 rep range while getting a total volume of 10-20 reps. Examples:
* Squat 8x2 @
87.5% = 16 total reps
* Bench 6x3 @
80% = 18 total reps
4️⃣90%+: This range is primarily used primarily for peaking programming. You should be training in the 1-2 rep range while getting a total volume of 1-10 reps.
Examples: * Deadlift 5x1 @
92.5% = 5 total reps
* Squat 3x2 @
90% = 6 total reps