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
|
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Also check out Prilepin Chart for Hypertrophy.
This, along with half the site, does not work with mobile devices. Might want to fix your CSS.
Works on chrome desktop and mobile.