Prilephin
Training Percentage Chart
The following chart can be used to plan your training volume
for each workout, and applies to both maximal and dynamic
effort work. Percentages are based off of your 1RM for a
lift.
Sample Usage
If you wanted to perform work with 85% of your
1RM you would do sets of 2-4 reps, with a work total
of 10-20 total reps performed. The optimal rep total
would be 15 reps performed. In this example, 5 sets of
3 would satisfy the optimal rep total range for 85%.
10 sets of 2 would be on the high end for 85%.
|
Percent
|
Reps/Set
|
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
|
|
