Hi guys, I got some RPE questions below:
Question number 1:
I was reading some free templates of Powerbuilding, Strength and Bodybuilding programs and one thing left me confused. Why are you programming using different RPEs on each set?
For example, in Powerbuilding 2 – Day 1: squats for 3 sets of 5 at RPE 6, 7, and 8. What is the purpose of using this programming strategy? Why aren’t all three sets programmed with RPE 6 or 7 or 8? Is it maybe because people will experience different adaptations using other RPEs?
Question number 2:
What do you think about training closer to failure (or sometimes to failure) based on recent studies?
Cheers,
Dan
These are often called ramping or ascending sets, where there’s ~ 5% difference between an 1-point increase in RPE for the same rep range. We use this strategy primarily to help with weight selection and learning RPE. It is most frequently seen during deload/low stress weeks, but it can also be used regularly. This strategy is discussed further in the accompanying texts to all the programs you mentioned here.
Regarding training to failure, there’s some missing information here. What do you mean by training “closer to failure” and what outcome(s) are we discussing?
It’s not controversial that training “close to failure”, i.e. < 5 repetitions in reserve, is generally better for hypertrophy than training further away from failure, especially for isolation exercises in new trainees. I don’t think there are huge differences between getting slightly closer to failure, though I would bias hypertrophy-focused training to be closer to failure once doing a lot of volume , i.e. < 15 sets/wk. I do not think training closer to failure is better for strength.
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Thanks for reply Jordan,
Yeah, from hypertrophy and strength prospective was second question about, but you already covered it.
Well said, I’ll keep that in mind!