The Pilepin Table

[Justin Hurley]

PRILEPIN TABLE

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)

[JohnOvManchester]

so take my bench...
My 1rm is about 120kg
so lets say I use 110kg which falls into the 90% range.

I would only do 3 sets?
2 reps
2 reps
1 rep

And thats it?
what about the rest of my chest day?
still do other exercises? but wouldn't that put me into the "fatiguing" catagorie?

[Justin Hurley]

At 90% you would do 7 sets at 1-2 reps, so if yo did 7 x 1, you would fall between the 4-10 optimal total reps.

You got to remember that this data is derived from olympic athletes who are training their discipline, 6-7 days a week, not a muscle group once every 7 days.

[Robert]

Looks good.

[JohnOvManchester]

You got to remember that this data is derived from olympic athletes who are training their discipline, 6-7 days a week, not a muscle group once every 7 days.

yep yep, ah OK.
not for me really but interesting all the same.


I train bber/power style normally:
120 for a triple
120 triple again
100 for 8
100 for 8