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Tag · 4 articles

intensity

Prilepin's Chart Complete Guide: How to Use Load-Volume Tables for Optimal Strength Programming
guides·14 min read

Prilepin's Chart Complete Guide: How to Use Load-Volume Tables for Optimal Strength Programming

Not sure how many reps to load at 80% or 90%? Prilepin's chart maps sets and reps to intensity zones, with squat, bench, and deadlift examples included.

prilepin·periodization·volume
How to Calculate Training Intensity: %1RM, RPE, and Velocity Methods
how to·8 min read

How to Calculate Training Intensity: %1RM, RPE, and Velocity Methods

Velocity-based load prescription beat fixed %1RM by 9.4% more strength over 10 weeks by self-correcting for daily readiness. See all three methods here.

intensity·calculate·1RM
How to Set Velocity Zones for Training
how to·9 min read

How to Set Velocity Zones for Training

Guessing your velocity zones leads to loads that miss target adaptation. Use squat and bench benchmarks, a profiling method, and common errors to avoid.

velocity-zones·VBT·intensity
Rest-Pause Training: Maximize Intensity and Volume
guides·8 min read

Rest-Pause Training: Maximize Intensity and Volume

Myoreps, DC training, and VBT-paced clusters all get called rest-pause, but they load differently. Compare the evidence and where velocity fits the call.

rest-pause·intensity·hypertrophy