Red Dawn, 1984 Tom Eckert:
[Jed and Matt have located their father at the Soviet 'Re-education' camp] I was hard on you when you was growin' up. I did things that made you hate me. Now, you can see why I did.
The Soviets and Eastern europeans have developed some of the most challenging (read: evil, brutal, and effective) exercises known to mankind ( deficit RDLs, snatch-grip rack pulls, plyometrics, and Bulgarian split squats, for example.)
Something that is not evil, but very important to understand is expressed in the "Prilepin Chart".
If you're familiar with the term "1 rep max" or "1RM", then you know it's basically the amount of weight you can lift only 1 time for any given lift. For example, if you can squat 400 pounds only once, then that is your 1RM for the squat.
Generally, you should know what your estimated 1RM
is for all major lifts ( squat, deadlift, squat, bench press, overhead press) because it's important when designing your resistance training program. Depending on your goals, the percentage of your 1RM determines the results you will get.
Comrade Prilepin, after exhaustive study, developed a chart to help guide your workout structure. Once you determine your 1RM number( subject of a future post) , you can design a program to meet your needs.
% 1RM Reps Optimal Range Result
55-65 3-6 24 18-30 Muscular endurance
70-80 3-6 18 12-24 Muscular growth
80-90 2-4 15 10-20 Muscular strength
90+ 1-2 4 10 Muscular strength/power
"Optimal" designates total reps per session. So, for example, to build strength, you would lift
80-90% of your 1RM for 2-4 reps per set for 4-7 sets.
Have your fitness professional explain the chart and help design a perfect program to meet your unique requirements.
And if your "trainer" isn't familiar with this chart.. drop kick them back to the Baltic!
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