Alexander Sergeyevitch Prilepin was a weightlifting coach for the. While the numbers are based off of olympic weightlifters, this table is very. A very basic split of (Bench Press / Barbell Row) day 1 and (Decline Bench Press.

Welcome to Programming 101! In this first installment, I want to introduce the concepts of intensity and volume as they pertain to writing effective programs for building strength and muscle. In particular, this piece will discuss1) why you should consider the average intensity that makes the most sense for your training goals and 2) howintensity influences the optimal volume you should use for your main lifts in the gym.

Firstly, let's define intensity. Intensity, in weight training, is a technical term – intensity basically means “How heavy a certain weight is”. In most strength programs, this is commonly expressed as a percentage of 1 rep max (1RM). Your 1 rep max is the heaviest weight you can move on a particular exercise. For example, the answer to “how much do you bench?” is your one rep max on a flat barbell bench press. A program you use to build up your bench press will use percentages of that one rep max as training weights.

Your training goals will determine which weights (or percentages of 1RM) you'll use most frequently in training, or your program's average intensity. For simplicity, I'm going to assume most training programs skew towards one of two desired outcomes. One aim of a training program is to build strength – specifically, strength at or around 1RM (“upper-end strength”) in compound movements like the squat, bench press, or deadlift. Another common aim of a training program is bodybuilding - promoting the growth of certain muscle groups, or hypertrophy, with a combination of compound and single-joint isolation exercises.

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In general, most bodybuilding/hypertrophy programs, as well as many general fitness plans, work within rep ranges of 8-12 with 55-70% of one rep max. In other words, bodybuilding programs will use lower weights, or lower average intensity, for higher rep ranges. Programs designed to build upper-end strength, however, will prescribe higher average intensities (75%-90% on average) at lower rep ranges.

Why is this? This is a great question, and it's one that can quickly get deep into exercise science. Without getting too bogged down in that stuff, here's my best understanding of the difference between strength and hypertrophy programs.

Hypertrophy programs aim to induce a high degree of stress on the target muscles of a training session. With higher rep ranges and lower weights, you're able to direct more stress on the target muscle without assistance from secondary muscle groups, allowing you to take the muscle closer to failure on each set and ensure blood and other nutrients are engorging the muscle belly. These are all training conditions that, in theory, promote optimal muscle growth.

Strength programs, on the other hand, are intended to produce a specific outcome – an increased 1RM on a particular exercise. Lower rep ranges with higher weights allow the movement to be practiced and perfected in conditions that are similar to a 1RM. As an athlete develops more strength and proficiency with an exercise, muscle will usually be built incidentally. However, it isn't the primary desired effect in a true strength program.

Now that we've identified how our training goals affect our average intensity, how exactly do we determine how much work we should do given our average intensity? Prilepin's chart (shown below) is an often-cited figure demonstrating the relationship between intensity (percentages of 1RM) and the amount of work that should be performed at a given intensity, otherwise known as volume. The rest of this post will discuss why Prilepin’s chart makes sense and useful takeaways from it.

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At first glance, you can see that Prilepin's chart prescribes higher rep ranges for lower intensities, and lower rep ranges for higher intensity. Bodybuilders typically live in the top row of Prilepin's chart, while strength athletes tend to live closer to the bottom row, at least when training competition-style lifts. Most strength athletes will perform accessory work (which in effect is basically bodybuilding work) with average intensities closer to the top row of the chart – this is because the intent in training shifts from perfecting a competition movement to training muscles to support the main lift.

The two columns closest to the right of Prilepin's chart - “optimal total reps” and “optimal rep range” - are the bridge between average intensity and the optimal volume of work at that intensity. As intensity rises, the optimal volume of total reps – that is, all the reps performed for a given exercise in a certain workout – decreases. Optimal volume, in other words, is the right amount of work with a certain weight to provide an effective training stimulus. In theory, this optimal range of total reps accounts for fatigue and recovery demands – it provides stress that is just recoverable enough.

For example, let's say I'm working with 80% of my bench press. Not that the number itself is important, but to give a tangible example, my projected 1RM on bench, in pounds (#), is currently 415# - 335# is 80% of this estimated 1RM. If we look under the “Intensity” and “Optimal Total reps” columns of Prilepin’s chart, we can track that intensity (80%) with a sum total of work I should do at that intensity. It seems that if I’m working at 80%, I should optimally perform 12 total working reps for this exercise. I can do as few as 8 or as many as 16, but performing 12 total reps should guarantee adaptations to this particular training stress. Remember - total working reps means the sum total of all work completed, NOT how many reps I should do in a single set.

Let’s break this down a little more. In other words, 8 total reps is the minimum volume I should aim for at this percentage – I may be undertraining at this volume, but it will at least allow us to maintain performance. 16 total reps is the maximum volume I should aim for – doing this many reps may interfere with recovery given other variables, but should induce training effects. 12 total reps is an estimated “optimal” range where a recoverable training effect is produced.

Now that we have an idea of the total volume we're aiming for, we need to prescribe that volume in a workable scheme. According to the “reps per set” column, I should perform 4 to 6 reps per set if I'm training with 80-89% of 1RM. Since I need to do at least 8 and at most 16 total reps of this exercise, I have a few options as far as rep ranges go. I can do 2 sets of 4 to achieve the bare minimum, or I can do 4 sets of 4 to achieve the maximum. However, to account for recovery, it makes sense to go somewhere in the middle – in this case, we can do 3 sets of 4 reps to hit 12 reps, which meets the optimal volume that Prilepin's chart suggests.

Again, note that Prilepin's chart is an estimate – most strength programs will generally align to Prilepin's guidelines rather than strictly abide by them. However, Prilepin's chart effectively demonstrates the relationship between intensity and volume. As intensity goes up, overall volume and amount of reps per set must decrease to promote optimal performance and adaptation.