Here is a modiIied chart based on the most recent Iindings as well as the inIo presented

earlier in the book:

Number of Reps for Fast-
twitch dominant
for Balanced
fiber ratio
for Slow-
twitch dominant
1 100 100 100
2 92 95 98
3 87 90 96
4 82 87 94
5 79 84 92
6 76 83 90
7 73 80 88
8 70 77 86
9 67 74 84
10 64 71 82
11 61 69 80
12 58 67 78
13 55 65 76
14 52 63 74
15 50 61 72
16 48 59 70
17 46 57 68
18 44 55 66
19 42 53 64
20 40 52 62
21 39 51 61
22 38 50 60
23 37 49 59
24 36 48 58
25 35 47 57
Christian Thibaudeau, 2003

As you can see in this table, utilizing percentages is not as eIIective as using the RM
system because oI the large variability oI the results depending on the athlete`s Iiber type.
However iI you like to use percentages to plan your training I suggest that you use this
table instead oI the old one. At least you can tailor it to your (or your athlete`s) Iiber
dominance.

Intensity of the load for various types of exercises
The actual intensity to use is greatly inIluenced by the type oI exercise you are using.
Using 60 on the squat will probably be a breeze while it will probably get you killed iI
you use the same load on the jump squat.

70 77 86
64 71 82
70 77 86
76 83 90
40 52 62
48 59 70
58 67 78
67 74 84
50 61 72
61 69 80
58 67 78
40 52 62
37 49 59
48 59 70