By Martijn Koevoets, EFM member and owner of Fortius Fitness]
This table was made in 1974 by the Russian weight lifting coach Alexandre Prilepin. After many years of coaching the Soviet weight lifting team.
This table is still used by weightlifters and powerlifters to determine the correct intensity & volume for maximum strength development .
You can find this table in “Managing the training of weightlifters by NP Laputin.
So it is not an official scientific research, but solid Russian Bro Science.
This method has proven itself numerous times over the past years.
So be smart and make use of it.
There are many variations on the internet of this table, and many do not match.
This is the optimal number of repetitions (per set) as they appear in the actual manual:
70% (3-6 reps) – 18 lifts
80% (2-4 reps) – 15 lifts
90% (1-2 reps) – 7-10 lifts
If the number of repetitions is much different than this reduces the training effect. Prelipin recommends the following number of lifts:
70% – minimum 12, maximum 24
80% – at least 10, up to 20
90% – minimum 4, maximum 10
After warming up, just 1 percentage is selected and trained at.
Now of course you can play with it. If, for example. Choose 85%, then you can do 3 reps per set for 4 sets per session. This is 12 lifts in total.
And this fits perfectly in the guidelines.