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Yuri Zakharevich Progress Chart

March 26, 2013 By Gregor Winter 12 Comments

Yuri-Zakharevich-Progress-Chart

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.

Filed Under: chart, weightlifting

Urine Color Chart – Hdyration

February 17, 2012 By Gregor Winter Leave a Comment

Hydrated or Dehydrated? Print that Urine Color Chart and pin it next to your urinal 🙂 via Flowing Data via Boy Scouts of America

Filed Under: chart, health, hydration, infographic

Is It Paleo Flowchart

January 10, 2012 By Gregor Winter 2 Comments

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 […]

Filed Under: chart, diet, nutrition, paleo

Push-Up Weight Distribution Percentages

December 26, 2011 By Gregor Winter 5 Comments

push up weight distribution

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 […]

Filed Under: chart, push ups, science, table

Sets & Reps Table for Strength, Hypertrophy, Power

December 20, 2011 By Gregor Winter 6 Comments

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 […]

Filed Under: chart, endurance, hypertrophy, power, strength, table

Rep Ranges Table for Strength and Mass

September 10, 2011 By Gregor Winter 2 Comments

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 […]

Filed Under: chart, hypertrophy, Mark Rippetoe, strength, table, theory

Prilepin’s Table for Hypertrophy

July 24, 2011 By Gregor Winter Leave a Comment

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 […]

Filed Under: articles, chart, hypertrophy, program, routine, table, workout

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