I have almost always strictly used %and based but have intagrated rpe at this point.

I run into the issue that my first set is usually a few pounds of 10 or so from where I should actually be.

But it's so close to the working weight that it's nearly a working set. Do you count it if it's within x% of what you actually end up working with as a first set or still just take it as warm up.

Iv been flip flopping for a bit now.

What kind of protocole are you using with RPE? Load drops? repeat sets? Are you using fatigue % at all?

It's normal to be thrown off when you begin analyzing intensity differently.

Like aube said, it depends if you're varying workload or if they are designed to be straight sets.

Fatigue % is not being used, load drops and repeat sets are used on different days.

So repeat sets i should be finding the exact load and repeating it and load drops i have more varying option is what im understanding?

This post was edited by SBD on Jan 15 2018 09:11pm

For instance, 4 x 8 @ 7

As you fatigue, the sets will become harder, you can lower the weight on for instance set 4 in order to complete to 8 reps and maintain the correct rpe

RPE is stupid

Ok so you are not monitoring fatigue over ther week with %. How do you do it? MRV style? (w1: Easy, w2: Med, w3: med, w4: Hard)

Load drop
If you Load drop you should do ''workup'' sets:

Ex: 5 reps @8 10% load drop

Warmups
...
5x 315 @5
3x 365 @6
3x 385 @6.5
5x 405 @7.5 (At this point you can take the 10% drop on your estimation of your RPE 8 (#1) or proceed to do another set(#2))

#1
415x0.9=373
5x 375 @7
5x 375 @7.5
5x 375 @7.5
5x 375 @8 Stop

#2
5x 415@8
5x 375 @7.5
5x 375 @7.5
5x 375 @8 Stop

If you overshoot (5x425@8.5) you load drop on your estimation of the RPE 8.

Repeat
You pick a % of fatigue/volume to to help you gage the increase in RPE you are looking for.

RPE----Fatigue/Volume
0,5---2-3% Low volume
1-----4-6% Medium volume
1,5---6-9% High volume
2-----9-12% Really high volume

Warmups
...
5x 315 @5
3x 365 @6
5x 385 @7
5x 385 @7.5
5x 385 @7.5
5x 385 @7.5
5x 385 @8
The increase was 1 RPE point. It should take 4-5 set. 2 point could be super long depending your work capacity.



U stoopid boi!

This post was edited by Aube on Jan 16 2018 06:27pm

What's this new RPE hype everyone is talking about?

Just lift the damn weights.

we are actually trying to gain some mossol

its a psychology research tool that people have somehow adapted to use in weightlifting and is literal garbage.

using a random number scale to subjectively estimate power and strength reserves is stupid and lends itself very poorly to any real biological construct, like the ones that actually make muscles do work and grow