RPE Rules

Training Q&A [Moderated]
1

Hi,

I’m a bit confused on the application of RPE since there is the general 5% rule (going from 5 Reps @RPE 7 to @RPE 8) and the actual RPE table itself which shows that 5 Reps @RPE 7 is approximately 79% of your e1rm and @8 would be 81%.

Let’s take an example of a squat training session consisting of 5 Reps @RPE 6-7-8 with my 418lbs squat e1rm.

  • 5% Rule
    5 @RPE 6 = 317lbs
    5 @RPE 7 = 3171,05 = 333lbs
    5 @RPE 8 = 333    1,05 = 350lbs

Compared to
-RPE Table
5 @RPE 6 = 0,76418 = 317lbs
5 @RPE 7 = 0,79418 = 330lbs
5 @RPE 8 = 0,81*418 = 338lbs

As you can see the topset of 5 Reps @8 differs 12lbs from these two protocols. My question now is which protocol would you recommend and why?

2

The 5% “rule” is a rule of thumb, not a law. 3 and 5% I would not use the 5% rule or the RPE table’s numbers to pick any other weight other than maybe the set at RPE 6. After that, use the real-time feedback you’re getting to select the next weights. You should not load up your top set @ 8 based on either a 5% rule or RPE table, but rather how you feel.