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Stupid decision.
Not only was this ignorant and shortsighted but it severely handicapped my
training. It wasn't until I finally buckled down and started learning about
percentages and how to incorporate them within a well-designed training
regimen that I truly began to make significant progress.
So what can you take away from this?
This article will teach you the basics of percentages, why they're important,
and how to use them appropriately.
Trust me, I know math can be obnoxious and you'd probably rather shove a
fork in your eye than read about percentages, but understanding how to
effectively integrate them into your training will drastically enhance your ability
to improve both strength and performance.
So, without any further ado, let's bust out our calculators and let the geek-fest
begin!
Training percentages are reference numbers which, when used correctly, aid
in the design of effective training programs by facilitating the simultaneous
development of numerous strength qualities.
I know that's a mouthful so let's break it down piece by piece.
First, we know that training percentages are a reference number, but what the
hell are they referencing?
Simply, training percentages are based on an individual's 1-repetition
maximum (1RM) in a specific lift. For those who don't know, a 1RM can be
defined as "the maximum amount of weight an individual can lift in a single
repetition for a given exercise."
To illustrate, if the most weight I can squat for a single repetition is 415
pounds, then that's my current squat 1RM. While this may seem like an
arbitrary piece of information, knowing the maximum amount of weight you
can lift is extremely beneficial.
By keeping track of your best lifts and consistently retesting them, you can get
an accurate gauge of your rate of improvement as well as whether your
training has been effective.
Let me add that knowing your 1RM is really only necessary for big, compound
movements such as variations of the squat, bench press, deadlift, snatch,
jerk, and other lifts of the sort.
I suppose one could potentially use percentages for smaller, isolated
movements such as biceps curls, triceps extensions, and calf raises, but in all
honesty, it would be a waste of time.
As noted, the appropriate implementation of training percentages can help
facilitate the improvement of numerous strength qualities. In essence, this
means that we can develop maximal strength, explosive strength, speed
strength, and any other strength qualities we wish to improve.
To gain a basic understanding of this concept, however, it's necessary to
recognize the discrepancies between each of the aforementioned strength
qualities.
Maximal Strength: Is characterized by the ability to lift as much weight as
possible irrespective of time. Squatting for a 1RM is a perfect example of
maximal strength.
Explosive Strength: Is characterized by the ability to demonstrate high
amounts of force in a very short period of time. A well-executed Olympic lift is
a perfect example of explosive strength.
Optimal
Total Range
55-65
3-6
24
18-30
70-80
3-6
18
12-24
80-90
2-4
15
10-20
90+
1-2
10
Before you freak out and say the table is too confusing, allow me to explain.
Briefly, a Soviet sports scientist named A.S. Prilepin designed the above chart
in an attempt to outline the optimal set/repetition ranges to use at a given
percentage of a lifter's 1RM.
Finally, in the fourth and final column we see Total Range, which indicates the
acceptable repetition range when operating at a given percentage of 1RM.
While the third column specifies the optimal number, this fourth column gives
us a wider range to work with as it's not always feasible to hit the exact
number of optimal repetitions.
So to illustrate, when performing lifts at or above 90% 1RM, it would be
optimal to perform 4 total repetitions but acceptable to go as high as 10,
depending on the lifter and their needs.*
* Important Note: Powerlifters should perform no more than 4 total repetitions
above 90%1RM. Prilepin's data was taken from Olympic lifters who don't have
an eccentric component to their main lifts which reduces total training stress.
Consequently, powerlifters would be wise to reduce the total range at 90%+ to
2-4 lifts, with an optimal number being 3.
As you can see, Prilepin's chart is just a set of guidelines. It eliminates most of
the guesswork and presents us with a solid idea of how to structure our
training for optimal results.
Try to adhere to his recommendations as best as possible but don't freak out if
you don't hit the optimal number of repetitions. Stay within the Total range on
any given day and keep note of how you feel both mentally and physically.
Soon enough you'll develop your own set of guidelines that works best for
you.
To use percentages you'll first need to establish an accurate 1RM in the big
compound movements such as the squat, bench press, and deadlift. While
this may sound complicated and time-consuming, it's really a very simple
process.
To illustrate, if your 5RM for the bench press is 185 pounds, then you would
plug the corresponding numbers into the equation:
185 / (1.0278 - (5 x 0.0278)) = ~ 208 pounds
208 pounds is now your theoretical 1RM.
Rest
30-50%
1-2 min.
50-60%
1-2 min.
60-70%
2-3 min.
75-87%
1-2
2-3 min.
90-93%
3-5 min.
100%+ (PR)
3-5 min.
For example, if your theoretical 1RM deadlift is 400 pounds, then your warmup would look similar to this:
Set 1: 200 pounds x 5
Set 2: 240 pounds x 5
If you thought it was tough making it through this entire article, I can't wait to
hear what you think of this training program.
Sets
Reps
C1 Hyperextension
12
15*
Good Morning
* per side
Sets
Reps
B Weighted Dip
20
E Lat Pulldown
10
Reps
12
12
10
2
2
2
6
8
10
3
2
1
Sets
Dimel Deadlift
20
D1
Reverse Hyperextension
20
D2
Lat Pulldown
20
Sets
Reps
Push-Up
20*
C1
30
C2
12
Lat Pulldown
15
20
* to failure