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 | 4-8 | 20-60 | 80-150 |
| Speed per rep (% of max) | 60-100 | 90-100 | 60-90 | 60-80 |
| Training sessions per week | 3-6 | 3-6 | 5-7 | 8-14 |
Also check out Prilepin’s Table for Hypertrophy
Michael says
January 6, 2013 at 00:13The only thing missing from this table is how man exercises per work-out? Is it just about 5 – 7 exercises for each phase?
anonymous says
February 2, 2013 at 04:21yea
anthony johnson says
June 8, 2013 at 01:55i found the workouts ..time to get
money…im making a comeback through hard work and dedication……lil tony-
zuw says
March 22, 2015 at 13:33Why is Load (% of 1RM) for Power 45-55 smaller than for Hypertrophy 60-80?
haze7ful . says
March 23, 2015 at 17:58cos power is about accelerating loads as rapidly as possible under full control, not about building strength or muscle size. Basic physics: because moments (torque) around a joint = force x distance and force = mass x acceleration, it is possible for the weight used to be relatively low in a power rep but, because you are required to move it much faster you can still far exceed the moment applied in a strength rep. If you overload, you will not be executing the power rep properly and injury risk is much greater than in other protocols. Always work up to full ROM and power gradually in each session, especially when involving lower back, rotator cuff and knee! Good luck
zulu worrier says
April 11, 2016 at 17:11what happens if i lift 13/14 reps???? i need to know!!!