Lifters typically determine training intensity and volume using systems such as Prilepin's Chart, the Rate of Perceived Exertion scale (RPE), or a Hybrid of both systems. A common question asked is: Which is better? I always say this is down to personal preferences or level of proficiency. I tend to find more experienced lifters choose RPE, and more novice lifters choose Prilepin's chart due to its simplicity.
Introduction to Prilepin's Chart
One of the most renowned and widely used calculators for reps as a percentage of 1RM is Prilepin’s Chart, which can assist in deciding training volume (total number of reps and sets) and intensity (percentage range of your 1RM).
Prilepin's chart, a cornerstone in strength training methodologies, has revolutionized how weightlifting and powerlifting athletes approach their workouts. Developed by the esteemed PhD Alexander Prilepin, a pioneering Soviet Olympic weightlifting coach, this chart emerged from meticulous observations during weightlifting sessions spanning the 1960s and 1970s.
Prilepin's expertise was further demonstrated through his coaching leadership roles. From 1975 to 1980, he steered the USSR youth national team to success, laying the groundwork for his tenure as the overseer of the senior USSR team's coaching staff from 1980 to 1985. Under his guidance, the team's remarkable achievements included clinching eight medals at the prestigious 1980 Moscow Olympics and 30 medals at various World Championships between 1981 and 1983.
Prilepin created this chart using the training records of more than 1,000 elite weightlifters from the 1960s and 1970s to establish recommended reps and set ranges for specific percentages of a one-repetition maximum (1RM). These percentages are based explicitly on the Olympic lifts, the snatch and the clean and jerk, which demand advanced technical skills, significant power, and explosiveness.
The brilliance of Prilepin's chart lies in its simplicity yet effectiveness. Categorizing intensity levels based on percentages of an athlete's one-rep max (1RM) provides clear guidelines on the optimal total repetitions and sets within each intensity zone. This structured approach enhances performance and minimizes the risk of injuries, making it an indispensable tool for athletes striving for excellence in their strength training endeavours.
Grounded in practical observations of weightlifters, Prilepin's chart has demonstrated its effectiveness in enhancing hypertrophy and strength training outcomes. It's not just for strength athletes! Prilepin's chart is commonly used for linear or undulated programs because it is often compatible with the progressive overload strategy.
Brief Breakdown of Prilepin's Chart
The first column represents the percentage range of the One Rep Maximum, with each set of four rows ranging in a 10% increment. For example, row one is 55-65%, row two is 70-80%, and so on.
The second column contains the recommended number of reps for each percentage increment. The more significant number of reps recommended would correlate to the lower percentages of 1RM, and the lower number of suggested reps would relate to the higher intensity percentages of 1RM. For example, in row one, for 55% of 1RM, you would select six reps per set; in row three, for 90% of 1RM, you would choose two, possibly three reps, depending on how many sets are performed.
The third column identifies the optimal total number of reps for each exercise. The fourth column offers a range beyond this optimal rep count. Falling short of this range may not yield the desired results while exceeding it could negatively impact recovery and future performance.
Criticisms of Preplins Chart
Not Relevant for Hypertrophy Training
It doesn't translate well for hypertrophy training; the glaringly obvious problem is the first two Rows: 55-65% and 70-80% 1RM. Prilepins suggests 3-6 repetitions per set and an optimal overall volume of 24 reps. That is way short of the optimal volume of repetitions to stimulate hypertrophic muscle growth. Â
Schoenfeld (2021) and many other scholars researching this subject area suggest 8-12 repetitions per set with 60-80% of 1RM to optimize hypertrophic gains. Therefore, Prilepin's suggestion of 3-6 reps is far short of optimal.
Based on the Journal of Sports Science's research recommendation, the optimal number of sets per exercise is ten, translating to approximately 3-4 sets per exercise per week based on the recommended 2-4 exercises per muscle group limit. Therefore, the rep range should be between 24-48 repetitions, with the average optimal number of reps being 36 for hypertrophic gains.
Although the chart isn't tailored or targeted for bodybuilders or hypertrophy training in general, powerlifters, power builders, Olympic weightlifters, Strongman, and all strength athletes have Hypertrophy blocks (also known as phases) in their training programs.
No Explosive Strength Training
Explosive strength training (dynamic training) is crucial to any strength athlete's training program. Whether you are a powerlifter, Olympic weightlifter, or strongman, you will allocate a training block dedicated to explosive strength training.
Explosive strength, in simple terms, is the ability to exert force in the shortest possible time; this training focuses on maximising force in the shortest time possible using fast twitch muscle fibres through dynamic movements. It involves performing dynamic, high-speed movements with low-intensity light loads for 2-3 repetitions for 10-12 sets with short-medium length rest intervals between sets. You typically focus on maximal force production during the concentric ascending phase of the lift. It's a critical phase in training for strength athletes and should be included in Prilepin's Chart.
The Ranges are Vast and Vague.
The difference between 99% and 90% or 70% and 80% of your 1RM is vast—the levels of fatigue accumulation, time, and recovery differ gravely, as does the number of reps you should perform. As I already mentioned, you have to assume the fewer reps would be for the higher percentages and the more reps would be for the lower percentages.
However, this should be clearly stated by including more ranges and breaking it down further. In addition, it skips 5% from Row 1 and Row 2 from 65% to 70%. What happens if you seek to linearly progress each set from 65-67.5% to 77-79% of 1RM?
Fails to Consider the Training Level.
This chart can be used by all levels, from Novices to advanced elite lifters. However, it does not consider the massive gap in performance between a beginner and an elite lifter, whether in powerlifting, bodybuilding, or Olympic weightlifting.
Advanced-elite lifters work with greater loads and higher intensity than beginners, thus meaning fatigue accumulation is far greater. In addition, elite lifters make slower progress than beginner-novice lifters. These proficiency factors affect the training volume and intensity a lifter would perform.
It Lacks Consideration of Fatigue Accumulation.
I would state that this point applies more to the 90%+ range. Performing seven repetitions with 95%+ of your 1RM is massively taxing and too much volume and will lead to overtraining burnout and CNS (central nervous system) fatigue!
I would also go as far as to say the range from 80-90% of the 1RM bracket is too much volume and reps per set for this intensity! Performing four repetitions between 85-90% of your 1RM for 15 repetitions is too much intensity and volume, thus leading to CNS fatigue.
It Doesn't Consider Frequency.
The chart does not include any guidance on training frequency for each range of percentage of 1RM Intensity. For example, should the lifter train 90% 1RM twice every microcycle (week) for seven reps each session? Should the lifter perform 55-65% of 1RM thrice every microcycle? Should you perform 80-90% 1RM once every mesocycle (four weeks)? It does not state the frequency one should train for each range, whether your training follows linear progression, undulated or block periodization.
It Doesn't Outline Exercise Selection or Sports Specificity.
Prilepin lacks specificity about what exercises and weightlifting disciplines this chart applies to. For example, does it apply only to compound exercises, or can you use the formula for isolation exercises? Is it only applicable to Olympic lifts? Or does it apply to powerlifting training such as Squats, Deadlifts and the Bench Press? Or Bodybuilding lifts?
Lifting Logic Version of Prilepin's chart
The Prilepins Chart is an excellent tool for Beginner-Intermediate lifters and applies to Linear Periodization programs. However, it is too simplistic and basic to use for advanced-elite lifters. Therefore, I've made some changes and adjustments based on my criticisms to make this chart more appropriate for all levels of lifters and more accurate and detailed.
My version of Prilepin's Chart is more tailored to powerlifters, Olympic weightlifters, strength athletes, and power-builders, but not necessarily bodybuilders or endurance lifters.
I have fixed the most glaringly obvious issue with the original chart: the lack of training volume for hypertrophy training, which I pointed out in my critique. Research suggests that for hypertrophic gains (muscle growth), you need to perform more than 150 repetitions per muscle group weekly; therefore, with my charts, greater volume per exercise, this target of 150+ reps per week is achievable, unlike before.
I have categorised training into four categories based on the training objective for that specific intensity, volume and frequency range:
Hypertrophy (muscle growth)
Explosive Strength
Absolute Strength (also referred to as maximal strength)
Peaking
Categorizing each intensity percentage range provides more clarity to the lifter and helps structure their programs better than using the Prilepins Chart. You will notice I've included Explosive strength training based on my critique of Prilepin not including it in his chart.
I recommend lifters perform Explosive Strength training after their hypertrophy training, as the hypertrophy phase acts as base-building. Explosive strength training is best executed by performing fewer reps per set but more sets to achieve a higher training volume required for building the explosive dynamic strength capacity.
The focus is maximal force production to complete the lift at a fast tempo with explosive power; the focus is not high repetitions and heavy loads.
I've also ensured the training volume (reps and sets) matches the training intensity (percentage of 1RM). Before, the volume was either too little or too much when compared to the training intensity; for example, beforehand, over 96% of 1RM, you would be recommended to perform seven reps, which is now 1-2 repetitions total. Furthermore, Prilepin recommended 15 repetitions for four repetitions for 87% of 1RM, which is too much volume for an intensity that is too high.
I have included weekly training frequency recommendations that recommend your Weekly training frequency for each Training Zone and the frequency at which you should perform an exercise for each training zone. For example, if you perform the back Squat for 55% of 1RM, you should limit this to twice weekly to avoid overtraining the lift in terms of overall volume.
If you choose the Bench Press for 55% of 1RM, you might want to train this thrice weekly. I recommend selecting the higher training frequency for pressing and pulling exercises (except the deadlift) and keeping lower body leg exercises to the lesser recommended weekly training frequency.
Lifting Logic's Version of Prilepins Chart only applies to Compound Multi-joint exercises, not isolation single-joint exercises. The lift can be found below:
Column Explanation
Column One (Training Category)—This column states the training objective for each category. I will explain each training category in further depth towards the end of this blog. For example, the first category is hypertrophy, meaning the training intensity percentages, rep and set ranges, and training frequency are all customized to this training objective.
Column Two (% of 1RM)—This percentage of the 1RM training range is more elaborate than that of Prilepins. I have divided it into three intensity percentage ranges for each training category. I chose the percentage ranges based on the NSCA Training Load Chart to determine the maximum reps that can be performed for each training percentage intensity.
Column Three (Sets)—This column outlines the number of sets you should perform; unlike Prilepin, I have been particular about the number of sets needed for each training percentage range.
Column Four (Optimal Tot Reps) - is the optimal total number of reps for each intensity percentage range. It's more specific than Prilepin. However, if the lifter falls short of the target number, I have included the average optimal number of reps for each category. For example, explosive strength is 30 reps, hypertrophy is 30, maximal strength is 15, and peaking is six reps.
Column Five (Reps) - states how many reps you should perform for each set. Unlike Prilepin, I have been specific to avoid confusion and guesswork from lifters.
Column Six (Weekly Training Frequency)—This column states each training category's recommended weekly training frequency to avoid overtraining. However, this recommendation might not be applicable based on the training program you adopt or your personal schedule. I recommend you opt for fewer training sessions as the training intensity percentage bracket increases. For example, I suggest that 87.5-90% of 1RM in the maximal strength category choose two sessions per week to allow for more recovery days due to the higher intensity of training with heavier loads.
Column Seven (Exercise Frequency)—This column states the recommended frequency you should train any particular compound exercise weekly. This suggestion might not apply to you based on your training program. The recommendation is based on the training category objective, the intensity percentages, and the overall training volume.
For example, if you were to do Back Squats for hypertrophy, selecting 65-70% of 1RM for 3x12 reps, you could train the lift twice weekly. However, if you choose to do the Back Squat for Peaking with 90-93% of 1RM, you would want to do one session and no more. This is due to the heavy intensity of training.
Four Training Categories
Hypertrophy
During the hypertrophy phase, also known as the 'Bodybuilding Phase,' the primary goal is focused entirely on muscle growth, encompassing size, symmetry, proportions, and definition. Strength and power do not matter during this phase. The objective is to build muscle in weak/problem areas; for example, some might lack size or definition in their quadriceps or lats. Therefore, this could be an area of focus during hypertrophy training phases. Volume is higher, training frequency is more significant, and training intensity is lower than other phases to achieve hypertrophy.
Explosive Strength
Explosive strength training focuses on generating maximal force by recruiting fast-twitch Type IIa and x muscle fibres in a short amount of time. This training phase emphasizes power development through dynamic, high-speed movements with low-intensity loads for 2-3 reps for 10-12 sets. The focus is the concentric ascending phase of the contraction against the most significant amount of resistance by exerting maximal force and power dynamically and explosively.
However, some advanced lifters use Accommodating Resistance to develop maximal tension throughout the complete range of motion (eccentric, concentric, isometric) by using resistance bands of varying tensions and chains, as seen below.
These added pieces of equipment increase the resistance of the load throughout the range of motion, priming the muscles to be more explosive and dynamic. However, when using Accommodating resistance, you must reduce the load on the bar to consider the extra resistance from the bands and chain. My post explaining this subject matter in greater detail is on my blog. Whether you are a powerlifter, Olympic weightlifter, or strongman, you will allocate a training block dedicated to explosive strength training.
Absolute Strength
Maximal Strength training regimen involves low to moderate volume, moderate to heavy intensity, and 2-3 weekly training sessions to avoid overtraining and incurring central nervous system fatigue (CNS). During this training phase, lifters will use progressive overload training protocols, starting with sub-maximal weights (work done with heavy loads between 75-90% 1RM that don't require maximal effort) and increasing the intensity of heavy weights.
Peaking
The Peaking phase is maximal effort training that involves high-intensity heavy loads with low volume and frequency. The volume is substantially reduced compared to previous training phases; the goal is to maximize the specificity of training to ensure preparedness for a competition/meet event or setting new personal records (PR's) in the gym. Training is designed to ensure you are at your strongest on the day of the competition or event, such as new PRs in the gym. Preparedness means how well the body and mind are prepared for lifting the most weight possible with perfect technique, form and accuracy.
All previous training phases lead up to this phase; skipping it would compromise one's preparedness. After peaking, you will transition into the Tapering phase of training, which is a short period before the specific event whereby all training stresses are significantly reduced, and volume, intensity and frequency are all reduced. This is in a bid to reduce fatigue accumulation or risks of any injuries or sicknesses.
Conclusion
My recommendation is that if you choose to use my Lifting Logic Chart to follow the below cycle plan:
Week 1-4: Hypertrophy Training
Follow a simple linear progressive overload, including single joint isolation exercises to create more muscle.
Week 5-8: Explosive Training
Keep the intensity light and focus on shorter sessions, ensuring lifts are explosive and dynamic.
Week 9-17: Absolute Strength
I usually recommend following an undulated non-linear training schedule; ensure you include plenty of recovery days between training sessions.
Week 18-21: Peaking/Tapering
This is the shortest training phase due to the high-intensity heavy loads, keeping training volume minimal. Make sure specificity is high, focus on the main lifts and their technique and accuracy, i.e. squat to depth, lockout your deadlifts and make sure your butt stays on the bench when pressing!
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