RPE'S & PR'S, APPLES & ORANGES, SNAKES & SPARKLERS...
Your wellbeing is as much mental as it is physical, and at Niqolas Bassano, we want to be here for you from start to finish.
That's why you'll find our social platforms delivering a constant stream of positive information, guidance and entertainment that boosts you when you're at your mental best and supports you when you're not. The world is a negative place but we're all about positive incremental progress, after all the only direction we're heading (yes including you the reader) is forward.
Whether you're looking for direction in your training or distraction from the big 'old world, find content, advice and tips from qualified personal trainers, genius wellbeing experts and members of our community to help you become your personal best. They get the life challenges we all face - waiting in stand still traffic on the way to train after work or rushing home to get errands done anybody? Just to name a few.
When we're training, the more often we workout the more results we see, but then we all hit that plateau and we need the change-up.
plateau - pla·teau | \ pla-ˈtō , ˈpla-ˌtō \
definition: to reach a particular level and then stay the same
And yes, by plateau we mean both sets and reps. You know what we're talking about. Each of our bodies is different; how quick we pile on the mass, how fast we shred it and how fast we lose muscle mass.
Now you've heard of RPE's but if you haven't, now you have. RPE stands for Rate of Perceived Exertion. What does it mean and how do you use it in training you ask?
The RPE scale is a unique way for lifters to subjectively measure the intensity of a lift, which they usually then base the rest of their training session around.
The ratings simply run from 1-10, 1 representing a lift that requires little to no effort and 10 representing the absolute maximum a person can lift. More experienced lifters usually use the RPE scale since it requires a level of honesty and training experience to assess the difficulty of a lift accurately.
A beginner may not have pushed themselves to the limit before, so their perception of what’s harder will be vastly different compared to a lifter who has endured say 20-rep squats or deadlifts (DL's) on a heavy weight. The following RPE scale is a guide only:
RPE SCALE ⚖️
- 10 — At your max, you have no more reps to give at all
- 9 — There’s another rep in the tank, but it’s a challenge
- 8 — You’re beginning to hit your 2-4 rep stride, its a flex
- 7 — Often, a weight one has motion with power (5-7/8 reps)
- 6 — Weight that one can move quickly for speed work (+/- 8 reps depending on speed/individual fitness goal)
- 5 — A weight that someone warms ups with
- 4 & below — Light weight that can be used for mobility, recovery, conditioning and a more form-focused approach
Remember, this is just a guide. Develop your RPE numbers dependent on your training age and understanding of your lifting habits.
HOW DO USE RPE IN YOUR WORKOUT? ✍🏻
Instead of planning your weights ahead of time (or having mental notes), based on your one-rep max (1RM), RPE-based programs will look a little simpler.
For example:
- Week 1 - 3 sets at RPE 7
- Week 2 - 4 sets at RPE 7
- Week 3 - 5 sets at RPE 7
- Week 4 - 3 sets at RPE 8
This means that you’ll have to increase your sets more consciously than you might generally be used to. As you start to warm-up, pay attention to your form, the motion of how the bar moves, and how many reps you have in your reserve. Remember, just because someone can perform a warm-up bench set with 85kg doesn’t mean they can do it every session. A lifter may be weak, tired, hungry, or just plain stressed out with, let's keep it real, life's BS.
If your body isn’t feeling it, pay close attention. One specific benefit of using the RPE scale is that you can adjust the weight you’re using on the go compared to a more rigid percentage-based program. Alternatively, when you’re feeling good, feel free to add on another (sensible) plate on the barbell. If your training with a buddy, leave the ego lifting aside - even without us saying, you shouldn't be doing that anyway.
Obviously, if your program calls for a certain number of sets at RPE 8 or 9, it's best to stick to that. Even if you’re feeling good, keep your RPE at 8 with a consistent, clean form for the provided number of sets. Also, adding way too much additional weight just because you’re feeling great will either bring you up to an RPE nine or mess up your form. Even though RPE work is based on the individual, it’s still important to stick to the scale and plan. Gradual implementation is best.
WHEN TO USE RPE IN YOUR WORKOUT? ⌚️
If you’re looking to get stronger but don’t have an accurate gauge on your 1RM (Rep Max), RPE training might just be for you. It’ll help you tap into your mental focus because you'll want to be aware of how each set feels and how you're performing.
You may want to use RPE in your training even if you’re feeling exhausted or have hit a lifting plateau. While training based on percentages of your 1RM can effectively increase individual strength programs, they don’t account for intangible daily life stressors like we mentioned earlier. For example, an active athlete training at high intensities for long durations may be reaching the burnout stage but is still required to go all in because the program says so.
The wonder of basing your training off of RPE is that 'difficult' becomes common. If the athlete mentioned earlier was supposed to bench press 3 sets of 5 reps with 100kg, if they’re burnt out and need to hit 3 sets of 5 reps at an RPE 7, maybe their '7' for that day is closer to 90kg.
Use the RPE as a guide, slightly tweak your sessions to adjust and let us know how you're getting on over on our socials! 💪🏻
