Prilepin's table for hypertrophy

Louie Simmons, powerlifting guru and founder of Westside Barbell, has been perhaps the most influential person in the field of strength training over the last 20 years. Much of Simmons' methodology was influenced by the work of A.S. Prilepin, a Soviet sports scientist. Prilepin studied the training protocols of over 1000 weightlifters in search of the key to maximum strength, which he summarized in the following table.

Prilepin's table

Percentage	Reps per set	Optimal number of reps	Total repetitions
< 70%	3-6	24	18-30
70-80%	3-6	18	12-24
81-90%	2-4	15	10-20
> 90%	1-2	7	4-10

Note: This is a strength training table, so it contains fewer repetitions than are normally used for hypertrophy purposes. Remember that Prilepin has summarized his research results with weightlifters who do not show a need for training with higher repetitions.

The first column indicates the percentage of maximum weight for one repetition (1RM weight). For example, if someone has a 1RM weight of 250 kilos when deadlifting, then 90% of this would be 225 kilos.

The second column shows the suggested number of repetitions per set. Note that the number of repetitions decreases as the percentage of 1RM weight increases. This reduces fatigue and potential overtraining due to increased stress on the nervous system. The third column indicates an optimal number of total repetitions for strength gains. Again, note that the optimal number of repetitions decreases with increasing weight. Note in particular the reduction in the optimal number of repetitions from the 80% to the 90% range (a reduction of over 50%). This indicates that the load on the nervous system increases as the speed of movement decreases.

The fourth column gives a potential range of total repetitions based on the respective percentages of 1RM weight. As you can see, the value for the optimal number of total repetitions from the previous column is in the middle of this range. Prilepin has probably assumed that anything below the lower limit of the range would not provide enough stimulation, while anything above the upper limit of the range would slow down the speed of the movements too much due to accumulated fatigue.

The introduction of time in Prilepin's table

One element left out of this table is the time factor. In earlier explanations, Simmons limits the time between sets on days of dynamic effort to increase the workload, i.e. more work within a shorter period of time. This makes the training session more efficient. Reducing the rest intervals during a training session can also increase hypertrophy.

So the first thing we can do to promote hypertrophy with Prilepin's table is to limit the rest intervals. However, this limit should be chosen relative to the other columns in the table. It could look something like this:

Modified Prilepin table - The time factor

Percent	Reps per set	Optimal number of repetitions	Total repetitions	Length of the breaks
< 70%	3-6	24	18-30	45-75 sec.
70-80%	3-6	18	12-24	60-90 sec.
81-90%	2-4	15	10-20	75-120 sec.
> 90%	1-2	7	4-10	90-180 sec.

Let's assume that you press 150 kilos on the bench. Take 70% of this, which would be 105 kilos. Since higher reps tend to promote hypertrophy, 4 sets of 6 reps with 105 kilos and 75 seconds rest between sets would be a logical starting point.

You could achieve progression in the following way. This approach would reduce the risk of overtraining - provided that volume and intensity are kept under control.

• Week 2: 4 sets x 6 reps with 105 kilos and 65 seconds rest.
• Week 3: 4 sets x 6 reps with 105 kilos and 55 seconds rest.
• Week 4: 4 sets x 6 repetitions with 105 kilos and 45 seconds rest.

In the fifth week, the percentage of 1RM weight and the length of the rest interval could be increased and the above cycle repeated.

The hypertrophy curve

However, six repetitions or less is probably not ideal for hypertrophy, so let's look at what Prilepin's chart would look like if higher repetition numbers were incorporated.

The following is an extension of that table, but certainly not something he would likely recommend. Prilepin worked with weightlifters and increasing reps reduces efficiency in these exercises.

The goal with this hypertrophy training approach is to regulate intensity and add a rationale to an area that is often nebulous at best. It's not about the pump and it's also definitely about training by feel.

The modified Prilepin table - The hypertrophy factor

Percent	Reps per set	Optimal number of reps	Total repetitions	Length of the breaks
< 70%	6-10	32	20-40	45-75 sec.
70-80%	5-8	30	20-30	60-90 sec.
81-90%	5-7	21	15-25	75-120 sec.
> 90%	1-2	7	4-10	90-180 sec.

The middle three columns have been changed. By increasing the number of repetitions, there is a shift towards hypertrophy training.

The basic idea for achieving hypertrophy is that you do a certain amount "x" of work in a certain amount of time within the required repetition ranges and with the required rest intervals. You can modify this in a number of ways as long as you don't do too few reps and don't rest too long between sets.

• This could be done as in the previous case, keeping the percentage of 1RM weight constant and reducing the length of the rests
• It could also take the form of a simple progression where the trainee trains in the first range of the percentage for two weeks, trains in the next range of the percentage for the following two weeks and trains in the third range of the percentage for the final two weeks. Here, the rest intervals and the number of repetitions could be kept the same, or the rest intervals could remain the same while the number of repetitions is reduced slightly, and so on.

The tempo: another modification

However, this table still does not reflect everything that is needed for hypertrophy. The repetition speed or time under tension must also be taken into account.

A repetition is divided into four phases: lowering (eccentric), the transition to the concentric phase, lifting (concentric) and the transition to the eccentric phase of the movement.

A tempo of 4/1/2/1 in the shoulder press would mean that you take four seconds to lower the weight to the upper chest, pause the weight on the upper chest for one second before pressing the weight upwards over a period of two seconds, where it remains at the highest point of the movement for one second before performing the next repetition.

The time under tension should therefore be integrated into the table if we want to be effective. And here's without further ado:

The complete Prilepin chart for hypertrophy

Percent	Reps per set	Optimal number of reps	Total reps	Length of pauses	Time under tension
< 70%	6-10	32	20-40	45-75 sec.	4/1/1/1-3/1/0/1
70-80%	5-8	30	20-30	60-90 sec.	4/1/0/1-3/1/0/1
81-90%	5-7	21	15-25	75-120 sec.	4/1/0/1
> 90%	1-2	7	4-10	90-180 sec.	No recommendations

The calculation of time under tension is based on performing 25 to 45 seconds of work for one set. The lower repetition ranges are more dependent on the upper values of the time under tension recommendations and the higher repetition ranges are more dependent on the lower values of the time under tension recommendations.

You will notice an emphasis on the value for the eccentric part of the movement, i.e. it will be higher than the value for the concentric part of the movement. Eccentric training tends to promote hypertrophy. It is also the primary source of muscle soreness due to the muscle damage it produces in the muscle and surrounding areas.

The time under tension

The time under tension adds another set screw to the previous table. The best rest intervals between sets tend to be the rest intervals that are shorter. If the goal is to do more work in less time, then this can be achieved with shorter pauses between sets.

However, when time under tension is included in the equation, we should ensure to allow sufficient recovery to make future sets productive. To achieve this, we need to start at the upper end of the pause interval range and the lower end of the repetition range.

For example, let's look at shoulder presses and assume that 100 kilos is 68% of max weight:

• Week 1 - 6 sets x 6 reps with 100 kilos and a 4/1/1/1 tempo and 75 seconds rest.
• Week 2 - 5 sets x 7 reps with 100 kilos and a 4/1/1/1 tempo and 75 seconds rest.
• Week 3 - 4 sets x 8 reps with 100 kilos and a 4/1/0/1 tempo and 60 seconds rest.
• Week 4 - 4 sets x 9 reps with 100 kilos and a 4/1/0/1 tempo and 60 seconds rest.

The number of repetitions increases, the number of sets decreases slightly and the time under tension decreases slightly, but remains in range, while the rest intervals also become shorter.

This is a basic example of how the complete hypertrophy table might work.

Program design with the full hypertrophy table

Now let's use all this information to build some muscle! The goal in putting together any hypertrophy program should revolve around training as much as possible within the limits of recovery capacity. Frequency combined with the above principles will guarantee results as long as overtraining does not occur.

The following training split could be considered:

• Day 1 - Chest, shoulders, back
• Day 2 - No training
• Day 3 - legs and arms
• Day 4 - No training
• Day 5 - Chest, shoulders, triceps
• Day 6 - Back, legs, biceps
• Day 7 - No training

• Don't be afraid to group muscle groups in different ways during the same training cycle.
• To maximize recovery, train at a higher intensity on days 1 and 3 and at a lower intensity on days 5 and 6.
• Choose one exercise per muscle group on days 1, 5 and 6, and two on day 3, but keep the total number of training sets in mind. As a rule of thumb, you should not perform more than 12 work sets. Hypertrophy is largely the result of increased frequency. The goal is to damage a muscle in the gym and leave the gym, recover and then come back to the gym.
• Use the same exercises over the course of four weeks.
• On days 1 and 3, keep the rest intervals constant, but increase the percentage of 1RM you use for each exercise each week.
• On days 5 and 6, keep the weight constant, but reduce the rest intervals between sets by 5 seconds each week.
• If you are one of those people who only build up slowly, do not increase the weight every week, but every second week and carry out the program for a period of 6 weeks.
• When you have completed the first run of 4 to 6 weeks, then change the exercises and choose new percentages, new repetition numbers, a new tempo and new rest intervals. However, keep the basic principle of using higher percentages of 1RM weight on days 1 and 3 than on days 5 and 6.
• Warm up well for all exercises before starting the actual training.

Day 1 - Chest and back (9 sets)

	Exercise	Sets		Percentage	Rest
A	Dumbbell flat bench press	3	6	81	90 sec.
B	Barbell incline bench press	3	6	81	90 sec.
C	Rowing sitting on the cable	3	6	81	90 sec.

All sets are performed at a 4/1/0/1 tempo.

Day 2 - No training

Day 3 - Legs and arms (12 sets)

	Exercise	Sets		Percentage	Rest
A	Squats	4	5	81	120 sec.
B	Deadlift with straight legs	2	6	81	120 sec.
C	Lat pulldown with narrow underhand grip	3	6	81	90 sec.
D	Dips with set elbows	3	6	81	90 sec.

All sets are performed at a 4/1/0/1 tempo.

Day 4 - No training

Day 5 - Chest, shoulders, triceps (9 sets)

	Exercise	Sets		Percentage	Rest
A	Barbell flat bench press	3	10	70	75 sec.
B	Dumbbell shoulder press sitting	3	10	70	75 sec.
C	Tricep press with a SZ bar	3	10	70	75 sec.

All sets are performed at a 3/0/2/0 tempo.

Day 6 - Legs, back, biceps (11 sets)

	Exercise	Sets		Percentage	Rest
A	Leg press *	4	10	70	75 sec.
B	Lat pulldown to chest	4	10	70	75 sec.
C	Dumbbell curls	3	10	70	75 sec.

* Two sets with your feet high on the rack and feet close together and two sets with your feet further down and feet further apart.

All sets are performed at a 3/0/2/0 tempo.

Day 7 - No training

Conclusion

Although Pripelin's chart was originally designed for strength gains, it can also be adapted for hypertrophy gains to help exercisers who want to modulate their intensity in an organized manner. All in all, this program contains the right amount of volume, intensity and frequency to be very effective - always assuming that the diet matches.

Bodybuilding tends to be much more about feelings than reasons - at least that's how the media portrays it. The problem with this approach is that feelings are not a reliable guide. Getting a pump certainly feels like you're growing, but without a logical rationale, you never know if this is actually the case.

Training with a rationally designed program builds confidence and works. And above all else, confidence in a program is ultimately what determines the success and progress of the exerciser. This program could build that kind of confidence.

Source: https://www.t-nation.com/training/prilepins-table-for-hypertrophy

By Scott Dixon