015 RPE (Rate Of Perceived Exertion)
RPE Scale.
Firstly let me introduce you to the RPE scale (rate of perceived exertion), this is a simple scale to use to gauge effort within any form of exercise, in short it is a scale from one to ten, one being led down doing nothing, easy, and ten being the feeling of death, you couldn’t give anymore, you are at your limit. There are other methods of calculating intensity but for ease we tend use the RPE option.
Now we need to talk about the general repetition ranges dependant on your desired goal, as a rule of thumb < 6 reps for strength, 1 – 5 reps for power, 6 – 12 for hypertrophy and 12 > for muscular endurance. Nevertheless, strength and hypertrophy gains can still be made within the higher ranges, just not to an extreme level.
When to increase the weight used? Firstly lets look at weight, or in simple terms lifting an external object. You’ve started your new fitness journey and you’ve been given dumbbell bicep curls as one of the exercises asking for 8 – 10 reps, week one you complete 8 reps of 10kg at around 8 RPE, week two you're feeling strong so you up the reps slightly and move to 10 repetitions of 10kg still at 8 RPE, at this point I would recommend to keep the weight as we are. However, week three you complete the set of bicep curls 10 reps at 10kg but felt it was more around 6 RPE, here is the point of which the weight would be increased, you will most likely return to 8 reps but you are now at a heavier weight and obvious strength gains have been made. Remember, perform each exercise with good form and don’t increase the weight by more than 5% total.
At what time should I increase the repetitions? This is where we look back at the RPE scale, if an exercise is < 6 RPE increase the reps, with a slight caveat to the total number performed, don’t just keep adding reps for the sake of it, challenge yourself and increase the complexity of the movement, if the exercise is 7 > keep the rep range and exercise the same.
The RPE scale works perfectly when we are looking at bodyweight training, but as above when increased movement complexity is adhered, obviously utilising correct exercise mechanics and form.
For other methods to ensure progressive overload click the link below:
Enjoy.
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