Infographics

The repetition range spectrum illustrates to what degree the listed repetition ranges yield strength, hypertrophy, and endurance gain. The brighter red illustrates the ideal range(s) for particular styles of training. The effectiveness of a rep range for a particular style of training decreases as the shade of red becomes darker. It is worth mentioning that hypertrophy has a more flexible and wider range while strength and endurance are more specialized and on opposite sides of the spectrum. It is also important to keep in mind that there is a hint of red in every range for every style; this means that if you are doing 30+ bodyweight push-ups, you will get stronger. Although, it is not nearly as effective as doing 1-6 weighted push-ups.

Prilepin's chart is a tool used in powerlifting or strength training to determine the appropriate volume and intensity of training for a particular exercise. It is based on the principle that there is an optimal range of reps and sets for a given exercise, and that exceeding this range can lead to overtraining and decreased performance. The chart provides guidelines for the number of reps and sets to perform at a given intensity level, based on the total volume of work to be done.