Straight to the Bar

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Prilepin Table
Written By : Scott Bird
Filed In : Scripts, Tables and Calculators

During the ’60s and ’70s Soviet sports scientist A.S.Prilepin collected data from the training logs of more than 1000 World, Olympic, National and European weightlifting champions. Prilepin synthesized his findings in a very simple table; which provides workout guidelines as to how elite weightlifters trained for maximal strength.

Intensity

Reps / set

Optimal total

Total range

below 70%

3-6

24

18-30

70-79%

3-6

18

12-24

80-89%

2-4

15

10-20

90% and above

1-2

7

4-10

To demonstrate how the table works, consider an example lift of 75% of your 1RM (1 rep max). The table suggests that this lift should be performed (according to the 70-79% range) :

  • in sets of 3-6 reps
  • total reps should be at least 12, no more than 24, and optimally at 18 (fewer than 12 is insufficient for muscle adaptation, greater than 24 is too fatiguing)

See also :

The Importance of volume (by Louie Simmons)
HIT……. or Miss? (by Louie Simmons)

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.

Cheers.

 

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Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via X (Formerly Twitter), Facebook and the various networks listed in the sidebar.
Drawing of Scott Andrew Bird performing a deadlift. Artwork by Vince Palko.