How to Get Stronger: Strength Continuum, Strength Methods, and Prilepin's Chart
The short answer
Getting stronger is not one skill, it is a continuum, and the fastest progress comes from knowing where on that continuum you are training and matching the method to it. This solo episode breaks down the strength continuum, the three classic strength methods (max effort, repeated or sub-max effort, and dynamic effort), and Prilepin's chart, which tells you how many reps and total lifts to do at a given percentage of your max.
In this 34-minute episode we discuss
- How to get stronger without adding hours to your week
- Efficient programming
- The strength continuum
- Prilepin's chart
- The three strength methods and practical techniques for each
Jerred goes solo on this one, taking a deep dive into the strength continuum, strength methods, and Prilepin's chart to explain how to use these tools to get stronger. He breaks down each concept and gives practical examples so you can put them to work in your next session.
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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
Frequently asked questions
What is the strength continuum?
It is the spectrum that runs from absolute strength (heavy loads moved slowly) through strength-speed and speed-strength to pure speed (light loads moved as fast as possible). Where you train on that continuum depends on the load and the intent behind the rep, and a well-built program touches more than one point on it.
What are the three strength methods?
The max effort method uses near-maximal loads for very low reps. The repeated or sub-max effort method uses moderate loads for more total reps, which drives muscle as well as strength. The dynamic effort method uses submaximal loads moved with maximum speed to develop rate of force development. Rotating through all three is what keeps progress coming.
What is Prilepin's chart used for?
It maps intensity to rep and volume ranges. At roughly 70 to 80 percent of your max it points to sets of 3 to 6 with around 18 total reps, and above 90 percent to singles and doubles with far less total volume. It is a guardrail that keeps you from doing too much heavy work or too little productive work.
How often should you change strength methods?
The Westside approach that informs this programming rotates the specific max effort lift frequently, sometimes not repeating a given variation for months, while keeping the method itself in place week to week. That rotation is the part most people skip, and it is a common reason for burnout and stalled numbers.
Train like an athlete. For life.
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