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Old 09-04-2012, 06:39 PM   #1
Om Puri
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Prilepins Chart Formula - Programming Sets/Reps

Here is an in-depth article (WFS) and formula (using Prilepins Chart) to guide for weekly loads.

Just wondering if anyone has applied this formula and what the results were.

Thanks.
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Old 09-04-2012, 07:31 PM   #2
Andrew Bell
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Re: Prilepins Chart Formula - Programming Sets/Reps

I've used it before. I gained 105lbs on my cf total in about 7 weeks.
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Old 09-04-2012, 10:12 PM   #3
Om Puri
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Re: Prilepins Chart Formula - Programming Sets/Reps with INOL

Thanks, Andrew. I've been using Prelipins chart for a while too with good results.

Have you used the formula in the Histrov article I posted. It's not as complicated as it looks at first glance.

To get your INOL, you divide total reps by (100 - percentage of effort), so for example, if you're doing 5x3 @ 88%, it would be 15/12 = 1.3

Histrov writes: "It is my view, that very frequent workouts, with workout INOLs of 0.6-1 work best for most people..."
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Last edited by Om Puri : 09-04-2012 at 10:17 PM.
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Old 09-06-2012, 10:39 AM   #4
Andrew Bell
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Re: Prilepins Chart Formula - Programming Sets/Reps with INOL

Quote:
Originally Posted by Om Puri View Post
Thanks, Andrew. I've been using Prelipins chart for a while too with good results.

Have you used the formula in the Histrov article I posted. It's not as complicated as it looks at first glance.

To get your INOL, you divide total reps by (100 - percentage of effort), so for example, if you're doing 5x3 @ 88%, it would be 15/12 = 1.3

Histrov writes: "It is my view, that very frequent workouts, with workout INOLs of 0.6-1 work best for most people..."
I actually worked up an Excel spreadsheet with it a about 6-8 months ago when my training came to a stop. I'll see if I can find it and post it.

From what I remember I wasn't 100% happy with the formula so I tweaked it some. I'll revisit it soon but probably not today.
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Old 09-07-2012, 12:14 PM   #5
Andrew Bell
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Re: Prilepins Chart Formula - Programming Sets/Reps with INOL

Here is that spreadsheet. It's FAR from being where I would want it if I were really going to use it or hand it out, but may provide a good stating base for you if you want to build one. The numbers/workouts are all just ones to test the function of the sheet.

VERY open to thoughts, or ideas, or anything added to this sheet.....

https://docs.google.com/open?id=0ByR...XBNZU84RnpydjA (wfs)

To answer your question in your last post, no I did not use the INOL numbers in that cycle I did. I had basically 2 types of workouts, heavy (>90%), & Speed (<70%). It was basically a Westside type template I did and used Prilepins Table to follow the guidelines.
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Last edited by Andrew Bell : 09-07-2012 at 12:25 PM.
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