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Prilephin's Table
Topic Started: Apr 15 2006, 03:22 PM (1,430 Views)
Mike The Silverback

Found this little gem the other day while clearing out some old info.

The table provides some guidelines for training with percentage of 1 RM.

Percent Reps/Sets Optimal Total Range

55-65 --------3-6-------------24------------18-30
70-75---------3-6-------------18------------12-24
80-85---------2-4-------------15------------10-20
>90-----------1-2--------------7--------------4-10

Works for dynamic and maximal efforts.

Cheers

Mike
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spacemountain2000
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Now you're boring us
OK, I'm an idiot, and I rarely train with percentages... but I've really been thinking about it lately. Let me see if I understand this.

If I'm training in the 70-75% range I should 3-6 sets of 3-6 reps. My total reps (work sets) would be 12-24, with 18 being ideal.

Is that right?




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Faheem Chauhan
Straight Men Deadlift Sumo
spacemountain2000
Apr 21 2006, 05:16 AM
If I'm training in the 70-75% range I should 3-6 sets of 3-6 reps. My total reps (work sets) would be 12-24, with 18 being ideal.


Think you've got it, JP.

It never sounded like enough work to me. I don't know many people who would do that little.

Example. As I Squat 200. My worksets should be at around 150, and i'll be doing 3 sets of 6 with that.

That's hardly any work at all.
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Mike The Silverback

Basically thats right but you can re:work the sets and reps scheme to suit your needs.
70-75% for 12-24 reps could be 75% for 5x5 sets, 4x6, 6x4, 3x8, 8x3, 2x12.

I focus more on the optimal number of reps, and the total range.

I think its a good guideline if you are not specializing on a particular lift, such as using the Russian squat cycle.
Or if you are incorporating other assistance work.



Dynamic Squat Day
65% x 3 reps x 10 sets = 30 total reps (you could add chains or bands as well)

Heavy Day

80-85% x 3 reps x 5 sets

Add in RDL's deadlifts, front squats and drags over the course of the week and that adds up to a lot of work.

If you are a volume pig and do better training with more reps then you can move to the higher end of the scale.
Or the lower end if your the other way.

I think its a good guideline for beginners and advanced individuals
So far using the table this training cycle has stopped me from over doing it on the volume.
But keep in mind I am doing a fair amount of conditioning work as well at the moment.

Thanks for the feedback

Cheers

Mike
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Frozenkilt
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Online douche. GOLD! I need more Gold
Thanks for the post, Mike. And I think you've got it dead-on.

If you're specializing in a lift, you might have to go to the high end or over the range recommendations, but for general strength training and especially when you have other things on the go, it makes a great guideline.

- Sean
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Llamapower
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Not The Mama
interesting... and useful!

Going to pin this thread. :)
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