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Home » chart » Rep Ranges Table for Strength and Mass

Rep Ranges Table for Strength and Mass

September 10, 2011 By Gregor Winter

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
Effect Scale
Large
Small
Also check out Prilepin Chart for Hypertrophy.

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

About Gregor Winter

Hi, I run ATG.

Follow me on instagram @gregorwinter (and ATG @atginsta).

Comments

  1. Steve says

    June 14, 2013 at 21:03

    This, along with half the site, does not work with mobile devices. Might want to fix your CSS.

    • Gregor says

      June 14, 2013 at 21:28

      Works on chrome desktop and mobile.

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