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RPE going up early

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  • RPE going up early

    Hi, I want to know what posture do the experts take on when RPE scale early on the prescribed reps/sets, I know this has been answered before but I don't seem to find the correct blog/thread.
    Let's say I have tod do 4 sets x 5 reps @8, what should I do if the RPE scales up to @8.5 - 9 in the third set, should I take off ~5% off the bar?, or do the last set with the same weight? or don't do the last set?
    Thanks.

  • #2
    There are many posts here on this subject, so if you want more information, I would recommend doing a more thorough search. It takes a bit of time, but worth it. You can also use google using, "site:barbellmedicine.com" at the end of any search to search the website directly.

    However, to answer your question, you are trying to stay in the same RPE to manage fatigue. Most people I have read here (including myself) keep it constant at 8.5 but if it creeps to a 9, then the next set we take the weight off. 5% is a good place to start, but remember you want to manage RPE (not percentage), so the % could change.

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    • #3
      I'd take weight off the bar. The goal isn't to do sets across at a given absolute load. It's to do set's across at a given RPE. So if you're going to exceed that RPE, drop the load so you don't.

      That being said, I think generally speaking, one could do 4 sets across at RPE 8 such that the load doesn't have to change. Maybe you were a bit aggressive on the load and you could consider using slightly less load next time.

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      • #4
        You would adjust the weight down to maintain the rpe 8 . 5% is fine if you feel the last set was an rpe 9

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        • #5
          Originally posted by SunTzu View Post
          There are many posts here on this subject, so if you want more information, I would recommend doing a more thorough search. It takes a bit of time, but worth it. You can also use google using, "site:barbellmedicine.com" at the end of any search to search the website directly.

          However, to answer your question, you are trying to stay in the same RPE to manage fatigue. Most people I have read here (including myself) keep it constant at 8.5 but if it creeps to a 9, then the next set we take the weight off. 5% is a good place to start, but remember you want to manage RPE (not percentage), so the % could change.
          I'll search more on this topic
          okay, so the goal as Dave Hahn said is to stay within the RPE range, not a certain load. I'll deload 5% since it's what most people do, but maybe that % will change overtime. This is my first time doing an RPE based program I hope I could rate it well, for my starting loads I'll use the calculator from the template of The Bridge 1.0.
          ​​​​​​​thanks to all

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          • #6
            There is a nice online RPE Calculator that I use during my workouts to adjust sets on the fly.

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            • #7
              Originally posted by mica View Post
              There is a nice online RPE Calculator that I use during my workouts to adjust sets on the fly.
              Hey thanks man, I'll check it out.
              another question, what do you do if you do a weight and it's lighter than the RPE specified, do you count it as a working set or just fixed that in the next set?

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              • #8
                I am currently on my 3rd week of The Bridge, so I am a newbie myself. If the set in question is supposed to be my first working set I just count it as warm up. So if it's supposed to be @7 and it feels more like @6 I'll just calculate the new weight and do one more set. If it's in the middle or end of my working sets I count it as a working set and adjust the weight on the following sets.

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                • #9
                  Usually, if you're 0.5 above or below, you're OK. If the prescription is 4 sets @8 and you get a 7, I don't see that big of a deal, also. Adjust and carry on.
                  Me gainzz

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                  • #10
                    There are a few ways I do this depending on the situation. Lets take a hypothetical situation of a lift with [email protected], [email protected] x3 sets and the different potential outcomes and how I personally adjust.

                    Case: First set comes in @6. I would count this as a warmup add 5% and the next set should come in @7.

                    Case: First set comes in @6.5 or @7.5. I would count this as the first working set, but add or subtract ~2.5% from my next set to try to hit exact @8.

                    Case: One of my @8 sets hits @9. I would pull 5% off and finish out the sets.

                    Case: One of my @8 sets comes in @7.5 or @8.5. I would do nothing and carry on.

                    Case: This should never happen if you rated your first @7 set properly, but say your first @8 set should come in @7 or @9 I would count the set but adjust weight 5% for the remaining sets.

                    I think that covers all the bases, and what I personally do in each situation.
                    Last edited by PWard; 11-06-2018, 05:40 PM.

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                    • #11
                      Thanks mica , t_angeiras and PWard , really helpfulul your advices, it will become very handy, maybe I'll usethem today in my first workout if I fail to rate properly my sets.

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