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So how do you figure out where the sweet spot is, since it will be different for each person? The answer is auto-regulation. There are several ways to auto-regulate training volume, but the common method used in Reactive Training Systems is called fatigue percentages. This method has a lot of benefits for the user. Not only is volume automatically adjusted to the needs and fitness levels of the lifter, this adjustment will occur in real time.
This means if you are feeling sick, volume will be adjusted. If you are not getting any sleep, volume will be adjusted. This is a very powerful training tool that you can use to enhance your training every day! Gimme something I can use! Look at your protocol for the day. We know this means 1 to 3 reps in the tank on all work sets.
Start your session by working up to your top set. Now you apply your fatigue percent. What this means is that you will continue to work until for 3 reps yields a 9 RPE. This may require many sets or only a few. Each workout will be different, as will each movement.
So he goes to the gym, fills up his water bottle and stakes out his power rack. When he finally gets settled in to the rack, he goes through his warm-up the way he normally does.
The warm-up is followed by a work up to the heaviest weight of the day — in this case a weight that he will do a set of 2 reps that results in a 9 RPE. So he subtracts 26 from and rounds it to a weight he can load — There are a few ways to go about reaching that level of fatigue. The simplest way is to load pounds and do repeated sets of two reps until the RPE climbs up to a 9.
At that point, you would stop. You have to be willing to work hard — very hard — to achieve your goals. Simply put, if you work hard to get stronger, but you also put some thought in your training, this system can be helpful to you. One thing to keep in mind — keep your rest intervals under control. The key to mitigating this is just to pay attention. Conclusion RPEs play a critical role in implementing this system of training for both intensity and volume.
For a deeper understanding on how to use fatigue percentages, including information on how to vary the percentages in accordance with your training goals, check out the Reactive Training Manual or visit our forum at ReactiveTrainingSystems. There is a lot we can all learn from one another, so join in the discussion! This style affords you greater control based on how your body is responding to training and it does it in real-time.
This is a very powerful tool and can help you bust through your PRs! Sorry for the pedantry! But I was actually confused initially by this terminology. You must be logged in to post a comment. These terms are fairly ambiguous and will likely mean different things to different people. We use a numerical scale from one to ten based on how hard a set feels. Each number on the scale has a specific meaning.
RPEs below 7 are usually for warm-up sets and restoration work. The benefit of using an RPE is that it gives you the ability to be much more exact with how the weights felt. He has been powerlifting since and since has traveled all over the world for competitions. In , he was the first man from USA powerlifting to win a gold medal at the World Games — the highest possible achievement in powerlifting.
He has coached over a dozen competitors at the world championships, a score of national champions, and multiple world record holders. Free UK Chat Rooms. Best Best Online News in the World.
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