Poliquin Chart

[Krysta Cirilo]

Choosingthe number of repetitions is the core of any strength training program. The selection of reps affects all other components of a workout: sets, tempo, rest intervals, and even exercise selection.

The second reason is that the number of reps is the loading parameter that you adapt to the quickest. If you are doing the same reps for months on end, your results will be stagnant. Understanding how to vary your rep prescriptions ensures continued progress.

Third, there is an intricate relationship between repetitions and load. The number of repetitions performed influences how much weight you can lift. How much weight you lift determines how much tension is imposed on a muscle. How much tension imposed on a muscle determines the training response.

The simplest way to program your training is to let the reps dictate the load. Letting your reps dictate how much you will lift ensures you push yourself to your limit and avoid the widespread pitfall of undertraining.

Many coaches and trainees shy away from maximal load training because they incorrectly think that it requires you to train fully loaded singles. In fact, research shows that maximal voluntary contractions are achieved any time you train to failure.

The optimal rep range is specific to the muscle group you are working. A muscle with a high percentage of slow-twitch fibers requires a higher number of repetitions, whereas those that are predominantly fast-twitch will thrive on lower reps and heavier loads.

Determining the number of sets you should train is inversely related to the number of reps. In other words, when using low reps, do a higher number of sets. When using high reps do a lower number of sets.

This principle is based on the fact that there is a minimal optimal volume for strength development. When training for strength with heavy weights and low reps, a higher number of sets will ensure sufficient time of loading. This chart shows the general relationship between reps and sets:

Training age also influences the 1RM continuum. Training age refers to the number of years an athlete has been participating in serious strength training. Beginners can often make excellent progress using loads in the 60 percent of maximal range. More advanced trainees generally require a minimum of intensity of 75 percent of the 1RM to achieve changes in strength.

Although living in the information age has its benefits, one drawback is that we are often overwhelmed with conflicting ideas that make it difficult for us to separate facts from fallacies. Going back to basics is the best way to ensure you reach your genetic potential. Understanding how to program reps, sets, and loads lays the groundwork for you to achieve your goals. Learn more from our book Modern Trends in Strength Training.

My first experience with Prilepin's chart was in the summer of 1993. I had entered my first powerlifting competition in the spring of that same year and had bombed out in the squat. I didn't give up and did the right thing by seeking professional help, not psychiatric, mind you (although I may have needed it). I sought out a powerlifting coach.

My search brought me to Mike's Olympic Gym in Mechanicsville, Virginia. I had a job painting houses that summer and worked 10 hours a day. I lived an hour (one way) from Mike's, so I knew that if I were going to get any stronger, I'd have to go where the strong go. In Richmond, it was Mike's. My training up to that point was progressive overload. I would do a set of eights one week, and depending on how I felt, I would go up five to 10 pounds for the next week when I went to a set of seven. At the time (and I think to this day), Mike Craven would handwrite all of the programs for his members. Mike is undoubtedly the most passionate and intense person I know when it comes to strength training. He networked with individuals like John Gamble (former strength coach for UVA who is now with the Miami Dolphins) and Fred Hatfield (otherwise known as Dr. Squat). This was all well before the internet, so networking wasn't nearly as easy.

He gave me my program, and there were percentages all over it. I was amazed. After a few weeks, I got up the courage to ask where he got his information. He showed me Managing the Training of Weightlifters by Nikolai Petrovich Laputin and Valetin Grigoryevich Oleshko and explained that the information was based on experiments with thousands of lifters in the former Soviet Union. I trained at Mike's for a few years and then left to try my hand at bodybuilding. After seeing the error of my ways, I went back to powerlifting. I read Powerlifting USA and had seen Louie's articles on training and was interested in his ideas. However, after seeing his ad for the Reverse Hyper and then an article about one of his own products, I was disenchanted and believed that he was simply trying to sell something.

There have been articles written in the past about Prilepin's chart. However, it has been over ten years since this information was reviewed. I've been asked several questions about the chart and how it can be used with beginners.

They also found that it wasn't enough if the lifter only did two reps per set. Either there wasn't enough of a stimulus (there wasn't enough weight on the bar), or the bar would move too fast (kind of like trying to throw a ping pong ball as hard as you can). Because of this, the lifter's form would break down. They also found that if the lifter did more than six reps per set, the lifter's form would break down from fatigue, which would train bad habits, and the bar would move too slow (if you train slowly, you become slow). The Russians found that a lifter could do anywhere from two to eight sets depending on how many reps per set the lifter did.

The combinations are nearly endless. Why the broad range? Well, the Russians realized that everyone reacts differently to a training program. So, if I respond better to higher reps, I would do six reps per set. But if you react better to low reps, you would do three reps per set. Prilepin also knew that there would be good days and bad days in training. If you were scheduled to do six sets of three, but you're killing it, you can keep it going and do up to (but not beyond) eight sets. The same holds true if things aren't going your way. For example, you had a rough night of sleep or the kids kept you up. Whatever the case may be, if you're grinding it out, only do four sets.

These experiments were done on Olympic weightlifters. Why is that important? Because that's all they did. They didn't run, play football, or throw baseballs. They lifted. So you need to account for this in your program design. In other words, you're probably better off going toward the low end of the total rep range rather than the high end. However, you can look at where you are in your season. If our athletes are in-season, we'll go even lower than the prescribed number of total reps. We bring it back up toward the higher end of the range for the offseason.

You also should consider that when the power lifts (squat, bench, and deadlift for those of you who STILL don't know) are done for a max move, they are done much slower than with the Olympic lifts. This can be more taxing on the CNS.

Olympic lifters don't wear supportive gear. Ever seen someone in a snatch shirt? Although it would be funny, I don't think it would be effective. So what do you say? You must lower your training weights when not wearing your gear.

Many of the programs that the Westside lifters use incorporate bands and chains. When accounting for this, Louie and Dave Tate count only the band tension at the bottom. So let's say you get 50 pounds of band tension at the bottom. Now we need to drop our training weight down to about 230 pounds.

We follow the basic Westside template with our intermediate athletes. We have a lower and upper max effort day and a lower and upper dynamic day (for more information on this, read Dave Tate's Periodization Bible parts I and II).

Beginner athletes will follow progressive overload for three weeks. The coach will handwrite the weights based on how the athlete did that week with a given weight. If their technique looks good, we go up. If they have difficulty with the weight or the technique, they stay at that weight until the technique is mastered. We then test using anywhere from a three to a five rep max (I know it's not a true max, but it gives the coaches and the athlete something to go by).

Week 2: We use a box on speed day, which is done first in the week. On max effort day, we take the box away. We remind our athletes that nothing changes. We still sit back, keep our chests up, and go below parallel. We test on free squats because it's only appropriate to squat in the same manner you're going to test.

Once we have a max, we'll do a three-week wave with the box going up by about 10 percent per week on our max effort day. We start at 65 percent. After this, we go to free squats for three weeks to give our athletes time to adjust to not using the box.

We adhere to Prilepin's recommendations. We do keep the total number of reps in a workout toward the low end. The numbers of reps per set are kept low to keep form from breaking down and to provide more coaching time. The athlete does two to three reps, and we tell them what they did right and wrong. They then do another set and repeat the process.

Our reps per set on the dynamic day are lower than what Prilepin would recommend. This is based on Louie's recommendations that you should keep the reps lower than normal to keep the bar speed high. Remember that the experiments were done on Olympic lifts, not power lifts. The power lifts can take longer to perform.

Probably the most important thing that we emphasize to our athletes is moving the bar fast. If you have an athlete under 70 percent and they move the bar like it is 70 percent, they won't get a training effect. Personally, my biggest problem when I started using Prilepen's chart was that I didn't understand my capabilities. A few ways of combating this is to put the athlete on a stopwatch. Time the concentric portion of the lift only. This always gets them competitive. Have them coach one another. Look at their faces. I've never seen someone who pushes with 100 percent effort look pretty. If their facial expression doesn't change, they're not pushing hard enough.

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