How to Get Stronger: Strength Continuum, Strength Methods, and Prilepin's Chart
To get stronger efficiently, train deliberately across the strength continuum, use established strength methods (like the max-effort and sub-maximal approaches), and let Prilepin's Chart guide how many reps and total volume you do at a given intensity. Used together, these tools take the guesswork out of strength programming. Here's how each one works and how to put it into practice.
Key Takeaways
- Strength is a skill you program for—not just “lift heavy and hope.”
- The strength continuum describes how different rep ranges and loads bias different qualities, from maximal strength to strength-endurance.
- Strength methods give you repeatable ways to organize your heavy and sub-maximal work.
- Prilepin's Chart is a classic tool for choosing effective rep counts and total volume at a given percentage of your max.
A New Episode of The Garage Gym Athlete Podcast is up!
How to Get Stronger: Strength Continuum, Strength Methods, and Prilepin's Chart
This week Jerred is going solo on the podcast. He is taking a deep dive into the strength continuum, strength methods, and Prilepin's Chart to explain how to utilize these tools in order to get stronger. He breaks down each concept and provides practical examples so you can start putting these techniques into practice today!
What the episode covers
The strength continuum
The strength continuum is the idea that load and rep range sit on a spectrum, and where you train on that spectrum determines what you develop. Heavier loads for low reps bias maximal strength; lighter loads for higher reps shift toward hypertrophy and strength-endurance. Understanding the continuum lets you match your training to the quality you actually want to build.
Strength methods
Strength methods are the repeatable frameworks for organizing your work—for example, training near-maximal loads to build top-end strength, or using sub-maximal loads with intent to build it without constant grinding. Picking the right method for your goal and experience level keeps your programming efficient.
Prilepin's Chart
Prilepin's Chart is a classic strength-training reference that pairs intensity (your percentage of one-rep max) with recommended rep ranges and total rep counts per session. It's a practical guardrail for getting enough quality work in at a given load without overshooting into junk volume.
IN THIS 34-MINUTE EPISODE WE DISCUSS:
- How to Get Stronger
- Efficient Programming
- Strength Continuum
- Prilepin's Chart
- Strength Methods
- Practical Strength Techniques
- And A LOT MORE!!
Garage Gym Athlete Workout of the Week
Frequently Asked Questions
What is the strength continuum?
It's the spectrum from heavy/low-rep work to lighter/high-rep work. Where you train on it determines whether you primarily build maximal strength, hypertrophy, or strength-endurance—so you choose your loads and reps based on the quality you want.
What is Prilepin's Chart used for?
Prilepin's Chart helps you decide how many reps to perform—and how much total volume to accumulate—at a given percentage of your one-rep max. It's a simple way to keep heavy training productive instead of guessing at sets and reps.
How often should I train to get stronger?
Strength responds best to consistent, well-organized training rather than max-out sessions every workout. Use a defined strength method, train the relevant part of the continuum for your goal, and let a tool like Prilepin's Chart keep your per-session volume in a productive range.
Related reading from Garage Gym Athlete
- Is It Better To Do Strength First Or Hypertrophy?
- Avoid Strength Plateaus & Mix It Up!
- Choosing Your Own Weight Can Lead To Greater Strength
Want these strength tools already built into your weekly training? Join Garage Gym Athlete for programming that applies the strength continuum and smart volume for you.
If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
Be sure to listen to this week’s episode:
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Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred
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For ongoing daily training that exploits everything we have discusses here and more, check out Garage Gym Athlete.
