Understanding RPE for Effective Training
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ScribdTranslationsUnderstanding RPE for Effective Training
Translated by
ScribdTranslationsWhat is RPE?
RPE Table
RPE Determination of Effort Rate
10 Cannot perform more repetitions or increase the load (muscle failure)
9.5 You can't do more repetitions, you can slightly increase the weight.
9.0 Can you do one more repetition?
8.5 You can definitely do 1 repetition, maybe 2.
8.0 Can you do 2 more repetitions?
7.5 You can definitely do 2 more repetitions, maybe 3.
7.0 Can you do 3 more repetitions?
5-6 Can you do 4-5 more repetitions?
If you take your training seriously and are constantly
Updating on the subject, you have certainly already come across the acronym RPE.
But do you know what it is? Do you know how to use it to maximize your results? If
the answer was no this article will help you a lot because the RPE and RIR are
tools used by elite athletes to structure their training
a smarter way. This way, these athletes can
better organize the volume and intensity of training. A good workout
structured is NOT what makes you more aching and breathless and prone to
injuries. And yes, the training that will yield you more results in the long term.
preserve your health.
First of all, the acronym RPE stands for "Rate of Perceived Exertion" which
Effort Rate
"Understood." I think the acronym speaks for itself, right? The RPE is going to be a
scale where you (yes you yourself, that's why it will be different for
each individual determines in a numerical way the effort exerted (or
stress generated by series) in each series of your workout, this "determination"
it is parallel with your physiological responses such as increased heart rate
cardiac etc.
The RPE scale was created in 1970 by Gunnar Borg and was originally
developed to determine the intensity in resistance training.
the Borg scale is no longer very trusted for weightlifting because
takes into account activities such as 400m sprints and other things. From this
it is difficult to compare a series that has failed with an activity
different like running. Generally a series taken to failure in
Squatting can have a different effect than running as fast as possible
possible for 20 seconds.
At the beginning of the 21st century, this scale was modified for us practitioners.
. The IPF powerlifter Mike Tuchscherer modified the
scale based on the RIR "Repetitions in Reserve" scale (in
Portuguese: Repetitions in Reserve). In other words, at the end of a series the
the athlete would indicate how many repetitions he believes he could still manage
do with that load in that same series. For example, I can
to put 150kg on the squat and do 8 repetitions, but I would be able to handle it
do 10 (with difficulty and almost failing or failing on the tenth)
repetition). So my RIR for that set would be 2.
Caio, why are you stopping at the eighth repetition if you can do more?
explain briefly because this is a subject for another article. If I
I intend to do 4 sets of 10 in the squat with a load that is the
my 10RM (the maximum number of reps I can do with this load is 10,
that is, I would take my body to failure in all the sets), my sets
will probably stay like this:
1 x 10 (Failure)
1 x 8 (Failure)
1 x 7 (Failure)
1 x 6 (Failure)
But didn't you say you can do 10 with that weight? Yes, but
when you push your body to failure, especially in an exercise
like the squat you will wear out your central nervous system. And
it can also harm your training volume, that is, you won't be able to handle it.
make the volume needed in that session. In the example above I
I managed to do 31 repetitions with the weight, if I did 4×8 I would be able to.
do 32 and it's the most important, without wearing myself out for the rest of the workout.
I'm not saying that you should never reach failure, for sure.
this technique has its place in weight training but should be used
strategically and in the right place.
So an RPE 10 is equivalent to an RIR of 0, an RPE 9 is equivalent to
a RIR 1 and so on.
Here is a table of the RPE scale taken from the book: 'Muscle and Strength'
"Pyramids" by Eric Helms.
Iwilltranslatebelow:
10 - cannot do more repetitions or increase the load
9.5 - can no longer perform more repetitions, can increase
at least the load
9 - can you do 1 more repetition
8.5 – surely you can do 1 more repetition, maybe 2
8 - can you do 2 more repetitions
7.5 – you can definitely do 2 more repetitions, maybe 3
7 - can do 3 more repetitions
5-6 - can do 4-5 more repetitions
1-4 – very light load
Eric Helms and Dr. Zourdos studied the accuracy of this scale and
they concluded that it can be very effective in matching
intensity of training with the athlete's level of conditioning and it is much more
effective as the original Borg scale to predict the 1RM of athletes.
So as I said before, the RPE for each load will vary from
individual to individual. For example, 100kg on the bench press for 10
Repetitions for me can be an RPE of 7 while for others it can
to be 10.
The usefulness of this scale is not just to maintain a better volume for
training session (one of the biggest factors that stimulates hypertrophy) but
also the ability to assist in the self-regulation of your session
training. Surely you have had a day when you felt stronger and used
heavier loads and days when you felt like a girl and your burdens
normals felt 2x heavier. Using the RPE scale you will
maintain the intensity of your workout by assessing the sets by RPE and not
for the load you always use. So if one day you are weaker
This can happen for various reasons like a bad night's sleep,
high stress, not eating properly before training, etc.) A new
a lighter load will be used for the same RPE, that is, if you
I was using 50kg on the leg extension machine in a set where the RPE is 8, in this.
today you can use 45kg and the intensity will be maintained. Because the load of
45kg will have an intensity corresponding to an RPE of 8 due to its
condition.
The secret is for you to determine the RPE of each set of your workout when
develop it and in this way you will be able to be more objective and
access your daily performance and progress.
Strength gains and hypertrophy are generally achieved at intensities
between 80-90% of your 1RM (maximum load for 1 repetition at that)
determined exercise), then learn to manipulate the RPE so that you
do not compromise your training volume and your future training sessions.
Using the RPE you will also be able to measure your progress of
a more objective way and see your strength gains, which will help you
motivate a lot because we all know that the results of hypertrophy
they are slow and subjective so having results like strength gains for you
becomes more motivated to keep training hard.
I hope you liked the article, share it with your friends to
help more people!
Caio Bottura