Here is a chart by Steven Low from his book Overcoming Gravity. It compares the difficulty of bodyweight / gymnastics exercises relative to the others. Of course it is hard to compare what is sometimes apples and oranges, but I think he did a pretty good job. Check it out on Google Docs.
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 […]
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 […]
Dan John compiled a table of Bob Hoffman’s Strength Standards. Check it out here You might also be interested in these Starting Strength Standard Tables by Mark Rippetoe
Over at Elite FTS Joe Giandonato wrote a little refresher on Energy Systems Duration of event Intensity of event Primary energy system used Rate/capacity of ATP production Example of event 6 sec or less Very intense Phosphagen 1 / 5 Lifting at 90% of 1RM of dynamic effort work 6–30 sec Intense Phosphagen and fast […]
Mark Rippetoe’s Strength Standards Table for squat, bench ,press, deadlift Besides that, slayerofspartans on reddit made an awesome kg strength standard spreadsheet based on the information here, that lets you enter your current stats and then tells you where you stand. Download it here Update: Overhauled Strength Standards PDF (non-metric)
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 […]
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 […]