Over at his blog Rob Macklem took a look at Yuri Zakharevich’s over the years. I just wanted to make a fancy chart out of it.
Urine Color Chart – Hdyration
Hydrated or Dehydrated? Print that Urine Color Chart and pin it next to your urinal 🙂 via Flowing Data via Boy Scouts of America
Is It Paleo Flowchart
Update:Changed all links to point to the original flowchart creator- Nicole Voelzke from CrossFit South Hills. She told me that she will be selling a big printed version for you to hang in your kitchen. So support her and buy a copy for you and your paleo friends. Want to know if something is Paleo? Check […]
Push-Up Weight Distribution Percentages
In case you wondered how much weight you move during a push-up, here’s a chart from Zatsiorsky’s Science and Practice of Strength Training (via). “Percentages of body weight supported by the hands during push-ups at various postures” Coincedently, Charles Poliquin also posted something about the efficacy of push-ups. A new study in the Journal of Strength and Conditioning Research […]
Sets & Reps Table for Strength, Hypertrophy, Power
Via Wikipedia comes the Strength/ Power/ Hypertrophy/ Endurance table of Mell Siff’s Supertraining. Variable Training goal Strength Power Hypertrophy Endurance Load (% of 1RM) 80-90 45-55 60-80 40-60 Reps per set 1-5 1-5 6-12 15-60 Sets per exercise 4-7 3-5 4-8 2-4 Rest between sets (mins) 2-6 2-6 2-5 1-2 Duration (seconds per set) 5-10 […]
Rep Ranges Table for Strength and Mass
Over at reddit RyanArr posted the Rep Range Chart from Mark Rippetoe’s and Lon Kilgore’s Practical Programming for Strength Training. Number of Repetitions Result of Training 1 2 3 5 8 10 12 20 Silliness Strength Myofibrillar Hypertrophy Sarcoplasmic Hypertrophy Power ATP/PC Storage/Efficiency Neural Adaption Capillarity Lactate Generation Pain Torlerance Bone Density 100% 1RM 70% 25% 1RM […]
Prilepin’s Table for Hypertrophy
Scott Dixon wrote an article for T Nation titled “Prilepin’s Table for Hypertrophy” In it he takes Prilepin’s original chart and modifies it by including variables like rest periods and time under tension (TUT) to account for optimal muscle gains. This is what Prilepin’s original table looks like. Percent Reps per Set Optimal # of Reps Total […]