Note: This is a strength training table, so it has lower repetitions than normally used for hypertrophy purposes. Remember, Prilepin was summarizing findings of weightlifters, which have very little need for higher repetition work.
- The first column bases the percentage on a single repetition maximum lift. For instance, if someone’s 1RM deadlift is 500 lbs., 90% of that amount would 450 lbs.
- The second column suggests the number of repetitions per set. Notice that as the percentage increases, repetitions decrease. This mitigates fatigue and potential overtraining due to increased stress on the nervous system.
- The third column puts forth an optimal number of total repetitions for strength gains. Again, notice that as the percentage increases, the optimal number of repetitions decreases. Qay particular attention to the drop in optimal repetitions from the 80% to the 90% range (an over 50% reduction). This implies that as movement speed slows, nervous stimulation is greater.
- The fourth column is a potential range of repetitions based on the associated percentage. As you can see, the previous column’s optimal value is smack dab in the middle of this range. Prilepin likely assumed that any less than the lower number and the trainee would fail to derive enough stimulation; and any more than the higher number would slow the speed of the movement down due to cumulative fatigue.
