Saturday, August 18, 2012

Percent-Repetitions Chart

Percent-Repetition Chart

I was looking to create a neat percent-repetitions table for the quick reference when I compare various percent-based and auto-regulatory programs out there. This could help with judging and evaluating the ‘buffer’ of each set or proximity to failure, hard-medium-easy days, weekly progression and differences in intensity, intensiveness, volume and frequency program designs. 

I combined data from works of Dan Baker, Cal Dietz, Mike Tuchscherer, Joe Kenn and Prilepin. I needed to fit their data to the table format, thus some of the percents and reps are slightly modified.

As you can see there is a difference between authors. Of course certain guidelines are used for different purposes – Prilepin is used with weightlifting, Tuchscherer with powerlifting – and that creates a difference. Hence the purpose of the table: to have everything at one spot. Thus, if you are looking for high quality reps you can use Prilepin or RPE8-7 of Tuchscherer.

Please note that these are just guidelines and the relationships changes in certain situations: (1) men vs. women (women are generally able to do more reps at the same percentage), (2) advanced vs. beginners (beginners are generally able to do more reps at the same percentage), (3) fast twitch vs. slow twitch individuals (slow twitch athletes can usually do more reps at the same percentage), (4) muscle mass involved in the exercise (more muscle mass involved, less reps at certain percentage – for example squats vs. military press) and many others. So take this only as a guideline. 

Donnell Boucher just gave me a heads up for his presentation he did last February. From the 31min mark Donnell expands on the concept of Relative Intensity. Very interesting to watch since it is very tied to the table above.
Thanks Donnell!


  1. Mladene veoma dobra informacija.

    Zanima me ono što ti opisuješ o brzim i sporim vlaknima i ponavljanja, to sam čitao samo kod C. Thibaudeaua ali su tamo površne, nepotpune informacije a ja bih o tome rado znao više. Koju literaturu mi preporučiš na tu temu?

    Sledim tvom blogu i kažem svima, da jedan boljih.

    Pozdrav iz Slovenije od Roberta

    nadam se da je moj srpski kolko toliko, da razumiješ šta sam htio da pitam!

  2. Zdravo Roberte,

    Mislim da je o tome najbolje citati u zurnalima i naucnim radovima. U blogu o SPEED WORK sam postavio link na radove jednog istrazivaca koje mozes da pogledas.



  3. Is there a way to include velocity ranges into this or would I have to go by % of 1RM to get that part in?

  4. Mattias, check the Velocity-Based calculator.