Plotted the reps per set and high total volume vs percentage of 1RM from Prelipin's chart in Excel.
The trendline equations have been simplified to the following:
optimal reps/set = 11 - (working weight % of 1RM)/10
(11.717 was rounded down to 11 because 2 reps with 100% of 1RM is impossible)
optimal reps/workout = 5 x optimal reps/set = 5 sets using the optimal number of reps/set
For example, if you are working with 80% of your 1RM the optimal reps/set = 11 - (80)/10 = 3 reps/set for 5 sets. The total volume will be 15 reps and the 3 reps with 80% should be pretty easy so you can focus on form and power throughout. This system is only meant for 50-100% of 1RM and is derived from Olympic lifters so take this into account when designing your workout.
Hahaha
ReplyDeleteI always knew that someone in this world would've already done something like this before me.