RPE group programming questions

[Willy_P]

Hello,

I'm in the process of changing my mindset from harder = better to applying the appropriate stresses with group programming. But I have a few questions:

Am I trying to add weight every week in terms of 5 pounds?

For example week 2 on day 1 I had press 8 reps @ 7 x 3 sets.

Lets say this week I did 135 pounds, and it felt more like RPE 8.5 or 9 after the first set. When I realize this in the middle of the set, should I stop, lower weight, and restart? or finish set with that weight?

That next week should I try to do 140 for my 8 reps @ 7 x 3 sets ? or should I do 135 again?



What happens if an exercise is supposed to be done at RPE 7 for 8 reps. What if the first few reps feels like a 5 or 6 but the last two feel like an 8 or 8.5? Do you always judge RPE from how last rep felt?

Thank you,

[Austin Baraki]

Adding weight each week is the goal, but we fully recognize that this stuff is messy, and it doesn't always work out that way for any number of reasons. Hence we allow for autoregulation using RPE.

It sounds like you over-shot the target weight last week. Your goal this week should be to hit the prescribed effort level. Continuing to blindly add weight to the bar despite it clearly being unsustainable is not a smart way to train.

If you realize you're overshooting during the set, I'd finish the set and adjust the weight for subsequent sets.

What happens if an exercise is supposed to be done at RPE 7 for 8 reps. What if the first few reps feels like a 5 or 6 but the last two feel like an 8 or 8.5? Do you always judge RPE from how last rep felt?

This question seems to imply that you don't exactly understand how to apply RPE to training. What is your understanding of what a "5 or 6" means, versus an "8 or 8.5"?

[Willy_P]

Adding weight each week is the goal, but we fully recognize that this stuff is messy, and it doesn't always work out that way for any number of reasons.

Thank you for the response.

My main goal is to never stop training because I feel too worn down – I never want to get to that point.

I regretfully so had to skip my last training session (Friday) because I was so exhausted. I have a very demanding career as a software engineer so I don't always get the perfect amount of sleep/diet. I am also trying to switch my mindset from harder = better.

It's difficult to do this because when I feel good I can push myself hard, but then I seem to all the sudden feel really worn down after a few weeks.

I know you are in the same boat as a physician with hard work schedules. Have you ever had this situation:

One week you got great sleep/diet, therefore you benched 225 for 5 reps @ 8 x 2 sets (for example).

Well that next week you have to work overtime, don't get enough sleep, etc. And during your warmups you realize that even 225 @ 8 would really feel like @ 8.5 or @ 9. At that point, would you try to do 220 or 215 for @ 8? or would you just grind out 230 or the same weight as last week 225?

This question seems to imply that you don't exactly understand how to apply RPE to training. What is your understanding of what a "5 or 6" means, versus an "8 or 8.5"?

I use the RPE chart thats included in the Bridge ebook. So for example a 6 would be "Was this fairly easy like a warm-up weight?". A 8 would be "could you have DEFINITELY done 2 more reps?"


Is this number based off how the first rep feels, or the last one? Because the first rep feels easier than the last few reps.....


Thank you Dr. Baraki.

[Austin Baraki]

I know you are in the same boat as a physician with hard work schedules. Have you ever had this situation:

One week you got great sleep/diet, therefore you benched 225 for 5 reps @ 8 x 2 sets (for example).

Well that next week you have to work overtime, don't get enough sleep, etc. And during your warmups you realize that even 225 @ 8 would really feel like @ 8.5 or @ 9. At that point, would you try to do 220 or 215 for @ 8? or would you just grind out 230 or the same weight as last week 225?

By assessing performance on warmups, I'd take something like 215 first, and if that was @8 I'd call it there. This is the whole point of autoregulation.

Blindly putting 230 on the bar and grinding it out (or potentially failing) may make you feel good and happy today, but it may not be the best move in the "big picture" plan, because it generates fatigue out of proportion to the amount of adaptation you get from it.

I use the RPE chart thats included in the Bridge ebook. So for example a 6 would be "Was this fairly easy like a warm-up weight?". A 8 would be "could you have DEFINITELY done 2 more reps?"

Is this number based off how the first rep feels, or the last one? Because the first rep feels easier than the last few reps.....

Of course your first rep feels easier than your last rep. The rating is based on how many more reps you could have done at the end of the set.

[Willy_P]

Blindly putting 230 on the bar and grinding it out (or potentially failing) may make you feel good and happy today, but it may not be the best move in the "big picture" plan, because it generates fatigue out of proportion to the amount of adaptation you get from it.

Of course your first rep feels easier than your last rep. The rating is based on how many more reps you could have done at the end of the set.

Thank you Dr. Baraki, perfect answers to my questions. This is just what I needed to hear, I really appreciate it.