Prescribing the weight and repetitions to be lifted and the volume of work to be done is key in designing resistance training programmes. Weightlifting percentage charts provide guidance for weight selection based on ones repetition maximum. They can also be used to predict a maximum based on the number of repetitions accomplished.
Charts are made with underlying formulas with varied multiplication coefficients. You can obtain a chart that provides percentages for a wide variety of exercises or a chart whose percentages were derived for specific lifts. You can choose percentage tables from multiple authors Stone & Bryant, Epley, Bryzcki, Prilepin, Westside, NSCA and others based upon who your training style most replicates or who you may deem as most credible. Weightlifting percentage charts of all types are provided on the internet and many render their mathematical derivation so the coach or athlete can be discerning. You can also procure weightlifting calculator apps for your cell phone.
In a recent study in the Biology of Sport, researchers looked at weight lifters and endurance athletes training on a leg press at different percentages of their 1 repetition maximum. They trained each subject at the maximum number of repetitions each could obtain at 90%, 80%, and 70% of their greatest singular effort and then analyzed the data. The endurance athletes completed significantly more repetitions at 70 & 80 percent of their best, but significantly fewer reps at 90% of their best compared with the weight lifters.
Weight lifting charts based on percentages are valuable as the provide direction yet, as found fail to take into account the physiology of individuals. If an athlete is not responding to workouts a coach can’t assume that it is because of their efforts. A coach must also carefully look at the workouts provided and if utilizing a percentage based program reconfigure what the athlete is being asked to do. Individuals do respond differently to various workloads but all can ...Get Strong.
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