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  • Question about sets with multiple RPE sets

    I asked this question on the facebook page and didn't really get an answer to my questions.

    My question is this:

    In a given day the RPE looks like this [email protected] [email protected] [email protected] x3 sets. The next week may be 4 sets or 2 sets @8.

    My question is do the RPE 6 & 7 even matter? I understand they are there to gauge your RPE 8 but if i go in and just work right up to my RPE 8 and do 3 sets then is that enough stimulus to adapt or is part of the stimulus for the adaption that is necessary taking into account the 6 & 7 as volume as work towards the end goal?
    Like if one week RPE [email protected] [email protected] [email protected] x3 sets and the next week is [email protected] [email protected] [email protected] x2 sets and I just do the [email protected] x3 the one week and [email protected] x2 the following week are we still on task? but if you add the sets across like the [email protected] [email protected] [email protected] x3 sets that 5 total sets and [email protected] [email protected] [email protected] x2 sets thats 4 total sets.

    I hope that makes sense. I dont know how else to pose the question.

    Thanks!

  • #2
    Originally posted by bobbydontchaknow View Post
    I asked this question on the facebook page and didn't really get an answer to my questions.

    My question is this:

    My question is do the RPE 6 & 7 even matter?

    Depends on the context, of course, but they matter less than the top sets. I wouldn't skip them on purpose.

    Originally posted by bobbydontchaknow View Post
    I understand they are there to gauge your RPE 8 but if i go in and just work right up to my RPE 8 and do 3 sets then is that enough stimulus to adapt or is part of the stimulus for the adaption that is necessary taking into account the 6 & 7 as volume as work towards the end goal?
    How could you determine the appropriate @ 8 without a set @ 6 or 7?


    Barbell Medicine "With you from bench to bedside"
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    • #3
      As the load has increased as i've gotten stronger, there's no way I could effectively move my working weight without warmup sets. Maybe I could knock out a set of squats at 225 cold, but any higher would mess me up. In addition to RPE determination and physically warming up your muscles, there is an important psychological benefit to acclimating to higher loads via warmup sets.

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      • #4
        I can usually gauge it fairly accurately from what I did after the first week of the program that I’m on. If I want to improve at my top set, sometime I feel like I exhaust myself to quickly doing say 345 for 6 @ 6, 355 for 6 @ 7 then 365 for 6 @ rpe 8. Sometimes if I just did 315 for 6 then I can kinda judge if 365 for 6 at rpe 8 would be a pretty good judgement. So if I knew that and the total sets over all was 4 sets would I be better doing 3 tops sets at eight instead of doing [email protected] [email protected] and [email protected]

        Follow up question, Can you gauge rpe 8 for reps after a single better then doing reps at rpe 6 & 7 to get to rpe 8?

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        • #5
          Originally posted by sjalbrec View Post
          As the load has increased as i've gotten stronger, there's no way I could effectively move my working weight without warmup sets. Maybe I could knock out a set of squats at 225 cold, but any higher would mess me up. In addition to RPE determination and physically warming up your muscles, there is an important psychological benefit to acclimating to higher loads via warmup sets.
          I agree. Plus practice.
          Barbell Medicine "With you from bench to bedside"
          ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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          • #6
            Originally posted by bobbydontchaknow View Post
            I can usually gauge it fairly accurately from what I did after the first week of the program that I’m on.
            I'm not sure if I find this very likely if you're actually using RPE vs. discrete numbers. Performance varies more than that typically.

            Originally posted by bobbydontchaknow View Post
            If I want to improve at my top set, sometime I feel like I exhaust myself to quickly doing say 345 for 6 @ 6, 355 for 6 @ 7 then 365 for 6 @ rpe 8.
            I think if that is the case then I would have you do the extra sets to improve conditioning, get in some challenging volume, and would be okay if you only squatted 360 or 357.5 x 6. I would recommend doing the warm up sets, as I don't think you're able to predict with any certainty your top set that far off of it.


            Originally posted by bobbydontchaknow View Post
            Follow up question, Can you gauge rpe 8 for reps after a single better then doing reps at rpe 6 & 7 to get to rpe 8?
            Not typically, unless the rep work is very close to the singles, e.g. doubles or triples.
            Barbell Medicine "With you from bench to bedside"
            ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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