Prilepin's Table

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Do the optimal number of lifts correspond with body part or exercise?

Prilepin's Table

Hello Superman!

Prilepin's table was originally designed for weightlifting, and it has been adapted for powerlifting. So it is meant to calculate the optimal number of sets and repetitions for a given athletic lift (the squat, for example). It is not useful for bodybuilding-type training that's often based on volume recommendations per body part - at least not directly.

I hope this helps!

J.

superman's picture

Prilepin's Table

Suppose a person were to bench press and do weighted dips in the same session @ 85%. This calls for fifteen reps on each, but the the same muscles are targeted twice (with a little emphasis shift). What I am trying to say is that do you want to do the thirty reps @ 85% or maybe sixteen reps (eight for each). What would be an optimal number of reps? Thirty reps @ 85% would trash your chest and delts. It would be difficult to finish them.

Prilepin's Table

Use total reps in that case. I read a good article on this. I think it was on elitefts.

Prilepin's Table

Juhani Virtanen wrote:
Hello Superman!

Prilepin's table was originally designed for weightlifting, and it has been adapted for powerlifting. So it is meant to calculate the optimal number of sets and repetitions for a given athletic lift (the squat, for example). It is not useful for bodybuilding-type training that's often based on volume recommendations per body part - at least not directly.

I hope this helps!

J.

I see....now it makes sense. I always thought that it was too little even for powerlifters, but compare those numbers to olympic lifting and I can see it makes perfect sense now.

Prilepin's Table

superman wrote:
Suppose a person were to bench press and do weighted dips in the same session @ 85%. This calls for fifteen reps on each, but the the same muscles are targeted twice (with a little emphasis shift). What I am trying to say is that do you want to do the thirty reps @ 85% or maybe sixteen reps (eight for each). What would be an optimal number of reps? Thirty reps @ 85% would trash your chest and delts. It would be difficult to finish them.

Yes, I see what you mean. In this case you would definitely have to take both exercises into account because of the overlap.

But what I'm really getting at is that the Prilepin's table is designed for the sort of training that centers around competitive lifts. All other lifts are considered assistance. The scenario you're suggesting treats both the bench press and the dips as main exercises, and I don't think that's an optimal approach. In my opinion you would be better served by selecting one main lift for the upper body (the bench press is a natural choice), and treating all other exercises as balancing and supportive assistance. Or if you're more into aesthetic goals, consider using Dr. Squat's ABC bobybuiding routines.

Although some people get away with it, I don't think it's a good idea to mix major training goals and methodologies. It usually leads to overtraining and injury. If you aspire to be a strength athlete, concentrate on that goal. And if you want maximally balanced muscle development, train like a bodybuilder.

J.

Re: Prilepin's Table

superman wrote:
Do the optimal number of lifts correspond with body part or exercise?

Fir exercise I think... at least I would use it like that...

I see sheiko when calculating volume is calculating only for main lift... for example I do six triples with 80% (which is about 165 kilos for myself on RAW bench) and then 5 sets of 10 of dumbell presses, 5 sets of 6 (which is also around 80%) of dips etc.

See, I actually did 15 sets for chest, and multiply that with 3-4 times per week... BUT ONLY bench sets counts in total weekly volume... dumbell presses and dips are only assistance work for main muscles...

so I think prilepin also had only main lifts in his calculations... You would have too low number of main barbell lifts if you spread that on every assistance lift you do...

gavra

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