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Home » chart » Sets & Reps Table for Strength, Hypertrophy, Power

Sets & Reps Table for Strength, Hypertrophy, Power

December 20, 2011 By Gregor Winter

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

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

About Gregor Winter

Hi, I run ATG.

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

Comments

  1. Michael says

    January 6, 2013 at 00:13

    The only thing missing from this table is how man exercises per work-out? Is it just about 5 – 7 exercises for each phase?

  2. anonymous says

    February 2, 2013 at 04:21

    yea

  3. anthony johnson says

    June 8, 2013 at 01:55

    i found the workouts ..time to get

    money…im making a comeback through hard work and dedication……lil tony-

  4. zuw says

    March 22, 2015 at 13:33

    Why is Load (% of 1RM) for Power 45-55 smaller than for Hypertrophy 60-80?

    • haze7ful . says

      March 23, 2015 at 17:58

      cos 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

  5. zulu worrier says

    April 11, 2016 at 17:11

    what happens if i lift 13/14 reps???? i need to know!!!

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