Just a few clarifying questions on RPE training. Since in using RPE we are still aiming to hit PR’s each week by using more weight than last week (making a 280@8 become a 285@8) then is the only real difference between RPE training and standard SS intermediate training the ability to always hit the target volume regardless of failing to make the attempted PR? And I guess the goal with RPE would be to realize that you aren’t going to hit the PR that week based on the warmups that day and thus avoid a grinding set/rep but still get your volume in? And, in doing that, there is no resetting the weight, you just make adjustments to volume or intensity and see what happens the next week? I’m just trying to wrap my head around all this. Thanks for any clarification.
You’re understanding the major pieces for sure. I like the way Mike T. describes RPE as a scope on a rifle. It allows the training program to be more accurate in the stress it intends to apply to the lifter that day. If we want X amount of stress and you come into the gym clearly over fatigued, we have a plan to get the right amount of weight on the bar and lift it the right amount of times, holding true to the amount of stress we wanted in the first place. As far as resets, RPE should allow you to see gradual process in the E1RM over time. If your rating RPE consistently, these PR’s will happen as a result of your single @8 no longer being @8 anymore and you will need to increase the load. This comes from planning to hit PR’s but the beauty of RPE is that if you are unable to hit a PR that session there is a plan in place to autoregulate the stress so that it gets you back on track, by either decreasing or increasing the load. If your E1RM dips one week, don’t freak out just get back on track next session being as objective as you can with your ratings so that the stress is appropriate. Hope that helps!
Definitely thinking on the right track here as far as using RPE. Getting an appropriate amount of volume in is pretty key to keeping your progress moving. So to make your exampled a bit more fleshed out-you go in to the gym, warm up, and for whatever reason, it’s clear that hitting the planned top set will be a total grind, you’ll risk some technique, or you miss it. If your only plan of attack is “I must make this number or my training day is no good”, then it’s very hard to know what to do. RPE help you to make some reasonable assessments and judgements so you keep going and pretty confidently know that it’s all ok. If you are warming up and the CLEAR that the new weight is going to overshoot your RPE, yet you can adjust that to say within 5%, you’re totally fine. A repeat hear and there is normal. An e1RM that is trending down over several weeks in your normal training cycle indicates that something is not quite right.