RPE Megathread: The Sweet Smell of Easy.

[RyanHartigan]

I’d like to get the ball rolling on some quality RTS discussion. It seems like there’s several tangentially related threads that pop up here and there which would be better served by a single megathread. I’ll try and incorporate into this post to consolidate them.

I'm growing tired of the ‘which short term plan template should I run’ discussions and I want to make a thread focusing on RPE, autoregulation and what programming strategies people are using to induce long term progression with this style of training.

TL:DR
What is autoregulation
https://www.powerliftingtowin.com/autoregulation/

Izzy provides a (somewhat dated) useful explanation of key concepts.

Useful RTS Articles
https://articles.reactivetrainingsystem ... correctly/

https://articles.reactivetrainingsystem ... ng-volume/

https://articles.reactivetrainingsystem ... intensity/

Useful Tools
TRAC
www.reactivetrainingsystems.com/AppHome

Free training log which, amongst other things, records your RPEs, generates ERMs, volume, bodyweight, Wilks score, total, produces block reviews and has a calculator which allows you to input each sessions training without having to use tables, calculators or remember ERMs.

WARNING: has a 30-60 minute learning curve people born after 2000 may find difficult.

Absolutely essential if you want to make your move to RTS style training as easy and effective as possible.

How to use training computer:


How to use reports:


Convert your TRAC data if you log:
https://www.exodus-strength.com/tools/?tool=rtstobb


Diet tracking from desktop or smartphone
https://www.myfitnesspal.com/


EMERGING STRATEGIES

Video


Article
https://articles.reactivetrainingsystem ... be-useful/

[RyanHartigan]

I think a good way to start is to lay out some of my thinking and experiences I’ve had coaching myself and others. I did my first powerlifting competition in November 2016 with a background of various 3-5x5 programs, I wilks’d 370 and was pleasantly surprised by the sport and decided to do another one.

I did Texas Method for months, gained weight, lost wilks and my lifts had stagnated long term. I tried some of Michael Tuchscherer’s free programs and added ~40kgs to my next competition total, another ~50kgs at the next one and have added around ~20kgs to my gym total since that competition about 8 weeks ago.

Let’s start with what a generic block periodization template would look like for a hypothetical trainee with:
• A 300-400 wilks.
• An interest in powerlifting.
• No understanding of RPE.
• No knowledge of how to record their training history.

The program should be logged here with an attempt to practice using RPEs: www.reactivetrainingsystems.com/AppHome

The app is unintuitive at first, but is an invaluable training tool for block reviews, keeping track of your ERMs and planning your session’s training.

ACCUMULATION
Week 1
Day 1
Squat (w/ belt): 79%x5, 81%x5, 84%x5, 79%x5
1ct Pause Bench: 79%x5, 81%x5, 84%x5, 79%x5.
3ct count paused bench (no belt): 79%x5, 81%x5, 84%x5, 79%x5.

Day 2
2” Deficit Deadlift: 71%x7 74%x7 76%x7 71%x7
Touch and Go Bench: 76%x6 79%x6 81%x6, 76%x6
2ct Pause Squat: 71%x7 74%x7 76%x7 71%x7

Day 3
303 Tempo Squat: 71%x7 74%x7 76%x7 71%x7
Standing Military Press: 76%x6 79%x6 81%x6, 76%x6
2ct Pause Deadlift: 79%x5, 81%x5, 84%x5, 79%x5

Day 4
Deadlift (w/ belt): 81%x4 84%x4 86%x4 81%x4
Pin Bench: 76%x6 79%x6 81%x6, 76%x6
Horizontal Row: 76%x6 79%x6 81%x6, 76%x6

TRANSMUTATION

Week 1
Day 1
Squat (w/ belt): 92%x1. 81%x4 84%x4 86%x4 81%x4
1ct Pause Bench 92%x1, 81%x4 84%x4 86%x4 81%x4x3

Day 2
2ct Pause Deadlift: 81%x4 84%x4 86%x4 81%x4
Pin Bench: 81%x4 84%x4 86%x4 81%x4
2ct Pause Squat: 81%x4 84%x4 86%x4 81%x4

Day 3
303 Tempo Squat: 81%x4 84%x4 86%x4 81%x4
Standing Military Press: 81%x4 84%x4 86%x4 81%x4
2” Deficit Deadlift: 81%x4 84%x4 86%x4 81%x4

Day 4
Deadlift (w/ belt): 92%x1. 79%x5, 81%x5, 84%x5, 79%x5.
Touch and Go Bench: 81%x4 84%x4 86%x4 81%x4.
Horizontal Row: 81%x4 84%x4 86%x4 81%x4.

REALIZATION

Week 1
Day 1
3ct Pause Bench: 84%x3, 86%x3, 89%x3, 84%x3
2ct Pause Squat 84%x3, 86%x3, 89%x3, 84%x3
Touch and Go Bench: 84%x3, 86%x3, 89%x3, 84%x3

Day 2
Deadlift (w/ belt): 89%x1, 92%x1, 96%x1. 84%x3, 86%x3, 89%x3, 84%x3.
Standing Military Press: 84%x3, 86%x3, 89%x3, 84%x3.
303 Tempo Squat: 84%x3, 86%x3, 89%x3, 84%x3.

Day 3
Squat (w/ belt): 89%x1, 92%x1, 96%x1. 84%x3, 86%x3, 89%x3, 84%x3
1ct Pause Bench: 89%x1, 92%x1, 96%x1. 84%x3, 86%x3, 89%x3, 84%x3


Week 2
Day 1 (Mon)
Squat (w/ belt): 83%x2, 86%x2, 89%x2
1ct Pause Bench: 83%x2, 86%x2, 89%x2
Deadlift (w/ belt): 83%x2, 86%x2, 89%x2

Day 2 (Wed)
Squat (w/ belt): Warmup routine only
1ct Pause Bench: Warmup routine only
Deadlift (w/ belt): Warmup routine only

Test Day (Sat)

Once a lifter becomes comfortable using RPE (which in my experience has been somewhere between the first session lifting weights and never) adding prescriptive RPE layer to this base cycle is relatively simple

Here’s what that template would look like with a prescriptive RPE layer added on top.

ACCUMULATION
Week 1
Day 1
Squat (w/ belt): 7@7/8/9/5% Load Drop (LD).
1ct Pause Bench: 7@7/8/9/5%LD.
3ct count paused bench (no belt): 7@7/8/9/5%LD.

Day 2
2” Deficit Deadlift: 7@7/8/9/5%LD
Touch and Go Bench: 6@7/8/9/5%LD
2ct Pause Squat: 7@7/8/9/5%LD

Day 3
303 Tempo Squat: 7@7/8/9/5%LD
Standing Military Press: 6@7/8/9/5%LD
2ct Pause Deadlift: 7@7/8/9/5%LD

Day 4
Deadlift (w/ belt): 4@7/8/9/5%LD
Pin Bench: 6@7/8/9/5%LD
Horizontal Row: 6@7/8/9/5%LD

TRANSMUTATION
Week 1
Day 1
Squat (w/ belt): 1@8. 4@7/8/9/5%LD
1ct Pause Bench 1@8, 4@7/8/9/5%LDx3

Day 2
2ct Pause Deadlift: 4@7/8/9/5%LD
Pin Bench: 4@7/8/9/5%LD
2ct Pause Squat: 4@7/8/9/5%LD

Day 3
303 Tempo Squat: 4@7/8/9/5%LD
Standing Military Press: 4@7/8/9/5%LD
2” Deficit Deadlift: 4@7/8/9/5%LD

Day 4
Deadlift (w/ belt): 1@8. 7@7/8/9/5%LD.
Touch and Go Bench: 4@7/8/9/5%LD.
Horizontal Row: 4@7/8/9/5%LD.

REALIZATION
Week 1
Day 1
3ct Pause Bench: 3@7/8/9/5%LD
2ct Pause Squat 3@7/8/9/5%LD
Touch and Go Bench: 3@7/8/9/5%LD

Day 2
Deadlift (w/ belt): 1@7/8/9. 3@7/8/9/5%LD
Standing Military Press: 3@7/8/9/5%LD
303 Tempo Squat: 3@7/8/9/5%LD

Day 3
Squat (w/ belt): 1@7/8/9. 3@7/8/9/5%LD
1ct Pause Bench: 1@7/8/9. 3@7/8/9/5%LD

Week 2
Day 1 (Mon)
Squat (w/ belt): 2@6/7/8
1ct Pause Bench: 2@6/7/8
Deadlift (w/ belt): 2@6/7/8

Day 2 (Wed)
Squat (w/ belt): Warmup routine only
1ct Pause Bench: Warmup routine only
Deadlift (w/ belt): Warmup routine only

Test Day (Sat)

This is where things get interesting. We now have a block periodization template with an RPE overlay auto regulating intensity only.
What would adding a bottom up or ‘emerging strategies’ (ES) layer on top of the template + RPE layers look like?

Suppose the trainee runs these blocks several times with success & does some experimenting with different templates and exercise variants and has gathered some data about:

• Number of exposures to reach peak condition (ETP) & Time to reach peak condition (TTP) with respect to both developmental block, transmutation block and realization:

E.g. Can’t do a developmental block or transmutation block for more than 3 weeks without system wide crash.
Can run blocks back to back without deloads and go straight into transmutation block without deload.

• How long it takes individual lifts to reach peak condition.

E.g. Deadlift ~14 days peak
Squat ~2 days peak
Bench ~8 days

• 5s and 6s not producing results on any lift while 7s and 8s do.

• Deadlifting @9 or above is often followed by a large dip in estimated rep max ERM performance and lower intensities/higher volume consistently returns results.

• Competition bench for higher reps/long periods of time aggravating elbows

• Certain lifts progressing at much faster rates with same stress applied e.g. CGBP and 2” Block Pulls. Better training economy to switch out lifts on the fly when they stop progressing with a similar lift.

This is what the template – now a modified 8 week meet prep would look like:
DEVELOPMENTAL BLOCK
Week 1/2/3
Day 1
Squat (w/ belt): 8@7/8/9/5%LD
Touch and Go Bench: 8@7/8/9/5%LD.
Pin Bench: 8@7/8/9/5%LD.

Day 2
2” Block Pull: 7@7/8/5%LDx3
Close Grip Bench Press: 8@7/8/9/5%LD
2ct Pause Squat: 7@7/8/9/5%LD

Day 3
303 Tempo Squat: 7@7/8/9/5%LD
Standing Military Press: 8@7/8/9/5%LD
2ct Pause Deadlift: 7@7/8/5%LDx3

Day 4
Deadlift (w/ belt): 7@7/8/5%LDx3
Close Grip Bench Press: 8@7/8/9/5%LD
Horizontal Row: 8@7/8/9/5%LD

TRANSMUTATION BLOCK
Week 4/5/6
Day 1
Squat (w/ belt): 1@8. 4@7/8/9/5%LD
1ct Pause Bench 1@8, 4@7/8/9/5%LDx3

Day 2
2ct Pause Deadlift: 4@7/8/5%LDx3
Close Grip Bench Press: 4@7/8/9/5%LD
2ct Pause Squat: 4@7/8/9/5%LD

Day 3
303 Tempo Squat: 4@7/8/9/5%LD
Standing Military Press: 4@7/8/9/5%LD
2” Deficit Deadlift: 4@7/8/5%LDx3

Day 4
Deadlift (w/ belt): 1@7/8. 3@7/8/5%LDx3
Touch and Go Bench: 4@7/8/9/5%LD.
Horizontal Row: 4@7/8/9/5%LD.

REALIZATION
Week 7
Day 1
3ct Pause Bench: 3@7/8/9/5%LD
2ct Pause Squat 3@7/8/9/5%LD
Close Grip Bench Press: 3@7/8/9/5%LD

Day 2
Deadlift (w/ belt): 2@6/7/8
Standing Military Press: 3@7/8/9/5%LD
303 Tempo Squat: 3@7/8/9/5%LD

Day 3
Squat (w/ belt): 4@7/8/9/5%LD
1ct Pause Bench: 1@7/8/9. 3@7/8/9/5%LD

Week 8
Day 1 (Mon)
Squat (w/ belt): 1@7/8/9. 4@7/8/9/5%LD
1ct Pause Bench: 2@6/7/8
Deadlift (w/ belt): Warmup routine only

Day 2 (Wed)
Squat (w/ belt): 3@7/8/9/5%LD
1ct Pause Bench: Warmup routine only
Deadlift (w/ belt): Warmup routine only

Test Day (Sat)

I’m unsure if it’s really ES at this point. It still has certain prejudices like BP phase potentiation and wave loading is optimal.
I personally think there might be benefits to moving away from established periodization models. I see the rationale for bottom up experimenting for optimal training like this:

1. There is, objectively, one way to train which will produce the highest 1rm on competition day.
2. The only way to get closer to this objective truth is to intelligently experiment with training variables & observe the results.
3. Past results with cycles/templates don’t confirm future results.

Instead of looking for templates or programs, take a template and adjust exercise selection, loading schemes (ascending sets, backoff sets, sets across, sub backoff sets, rep drops), weeks spent running the template, repetitions, volume, tonnage, stress per session and week etc purely based on your response to the stimulus.

It seems like a daunting task at first glance, but if you have the right tools – RPE, ERM tracking & block reviews, it’s actually not that difficult to pick up on what might be making your lifts move and what might not be.

I have currently been experimenting with a top-set + very submax (@6-7) back off volume template. I keep an eye on my ERMs, and when a lift starts stalling I play around with all of the variables listed above and if I can’t get it moving I sub it out for another lift.

If I need to compete or anticipate a system wide performance crash, I take 2-3 days off and test my competition 1RMs
I don’t put stress modifiers in the template because I like to autoregulate (or not autoregulate) stress depending on life stressors or the time I have to dedicate to training. There is no point having a programmed high stress week if I’m unable to perform for whatever reason life throws at me
I either use:

• Fixed sets e.g. 5 sets on each exercise for low stress, 8-9 for limit stress.
• ~20 minutes per exercises for low stress, ~60 minutes for limit stress
• Fatigue stops or ‘stop @’ protocols. E.g. (-15% x 5 Stop @7) low stress, (-15% x 5 Stop @10) Limit stress.

E.g:
1@8s w/ @6-7 Volume ES Block
Day 1
Squat: 1@8, -20% x7
TnG Bench: 1@8, -15% x5
Floor Press: 1@8, -17% x6

Day 2
1” Deficit Sumo: 1@8, -17% x6
Press (w/ belt): 1@8, -20% x7
Squat: 1@8, -15% x5

Day 3
1ct Paused Pin Squat: 1@8, -17% x6
2ct Slinshot Bench: 1@8, -15% x5
1ct Pin Bench (chest): 1@8, -20% x7

Day 4
Deadlift: 1@8, -15% x5
CGBP: 1@8, -20% x7
Row: 1@8, -17% x6

On this template, with 48-72hrs rest had high success on my squat and deadlift +~12.5kgs and little to no effect on my bench (ERMs hovering around +-5%). It's interesting that super high bench volume doesn't seem to work given that's the consensus on what always drives a bench forward in some parts.

Without any other training data, the cause of the stagnation could be almost anything, but I have some data about my previous training which provides some insights into why some lifts didn’t PR and will guide the direction my training takes, and some new ideas I’m excited about testing and seeing my response to.

Even with this uncertainty, I’m still more confident that intelligent experimentation in a flat loaded bottom up fashion is going to make me more long term progress than any off the shelf options.

Has anyone else on the board been modifying their training from the bottom up – even if not following Mike’s ideas?
I’m always interested in seeing the schemes successful lifters develop and how little volume/weight gain some people can get away with while making impressive long term progress.

[RyanHartigan]

Other Templates
Here are a handful of public templates you might like to use as a starting point to base your own training on, see what you respond to and build training plans off. (in no particular order.)

Generalised Intermediate Program Original
http://forum.reactivetrainingsystems.co ... te-Program

Generalised Intermediate Program Updated
(What I think the rep schemes would look like if it were written more recently)

The Program
Week 1
Monday
Squat w/belt 4@7/8/9
Competition Raw Bench 4@7/8/9
3ct Pause Bench 5@7/8/9

Tuesday
Deadlift w/belt 4@7/8/9
Floor Press 4@7/8/9
Front Squat 6@7/8/9

Thursday
Pin Squat 5@7/8/9
Bench (touch and go) 6@7/8/9/10
Push Press 6@7/8/9

Friday
2" Deficit Deadlift 5@7/8/9
Close Grip Bench 6@7/8/9/5
Snatch Grip SLDL 6@7/8/9

Week 2
Monday
Squat w/belt 5@7/8/9/5%LD
Competition Raw Bench 5@7/8/9/5%LD
2ct Pause Bench 4@7/8/9/5%LD

Tuesday
Deadlift w/belt 5@7/8/9/5%LD
Pin Press (mid-range) 3@7/8/9/5%LD
303 Tempo Squat 7@7/8/9/5%LD

Thursday
Squat w/belt, wraps 4@7/8/9/5%LD
Bench (touch and go) 5@7/8/9/5%LD
Close Grip Incline 7@7/8/9/5%LD

Friday
Rack Pull (below knee) 4@7/8/9/5%LD
J.M. Press 7@7/8/9/5%LD
Lever Rows 7@7/8/9/5%LD

Week 3
Monday
Squat w/belt 3@7/8/9/5%LDx2-3
Competition Raw Bench 3@7/8/9/5%LDx2-3
3ct Pause Bench 5@7/8/9/5%LDx2-3

Tuesday
Deadlift w/belt 3@7/8/9/5%LDx2-3
Floor Press 4@7/8/9/5%LDx2-3
Front Squat 5@7/8/9/5%LDx2-3

Thursday
Pin Squat 5@7/8/9/5%LDx2-3
Bench (touch and go) 8@7/8/9/10/5%LDx2-3
Push Press 5@7/8/9/5%LDx2-3

Friday
2" Deficit Deadlift 5@7/8/9/5%LDx2-3
Close Grip Bench 5@7/8/9/5%LDx2-3
Snatch Grip SLDL 5@7/8/9/5%LDx2-3

Week 4
Monday
Squat w/belt 4@7/8/9/5%LD
Competition Raw Bench 4@7/8/9/5%LD
2ct Pause Bench 3@7/8/9/5%LD

Tuesday
Deadlift w/belt 4@7/8/9/5%LD
Pin Press (mid-range) 2@7/8/9/5%LD
303 Tempo Squat 6@7/8/9/5%LD

Thursday
Squat w/belt, wraps 3@7/8/9/5%LD
Bench (touch and go) 4@7/8/9/5%LD
Close Grip Incline 6@7/8/9/5%LD

Friday
Rack Pull (below knee) 3@7/8/9/5%LD
J.M. Press 6@7/8/9/5%LD
Lever Rows 6@7/8/9/5%LD

Week 5
Monday
Squat w/belt 3@7/8/9/5%LD
Bench (touch and go) 7@7/8/9/10/5%LD
Close Grip Bench 5@8x3

Wednesday
Competition Raw Bench 3@7/8/9/5%LD
Deadlift w/belt 3@7/8/9/5%LD
Push Press 5@8x3
Front Squat 5@8x3

Friday
2ct Pause Squat 4@7/8/9/5%LD
Pin Press (chest level) 4@7/8/9/5%LD
Snatch Grip SLDL 5@8x3

Week 6
Monday
Squat w/belt 4@7/8/9/5%LDx2-3
Bench (touch and go) 3@7/8/9/5%LDx2-3
Close Grip Floor Press 6@8x5

Wednesday
Competition Raw Bench 4@7/8/9/5%LDx2-3
Deadlift w/belt 4@7/8/9/5%LDx2-3
Military 6@8x5
2ct Pause Squat 6@8x5

Friday
Squat w/belt, wraps 2@7/8/9/5%LDx2-3
2ct Pause Bench 2@7/8/9/5%LDx2-3
Rows 6@8x5

Week 7
Monday
Squat w/belt 2@7/8/9/5%LD
Bench (touch and go) 6@7/8/9/10/5%LD
Close Grip Bench 4@8x3

Wednesday
Competition Raw Bench 2@7/8/9/5%LD
Deadlift w/belt 2@7/8/9/5%LD
Push Press 4@8x3
Front Squat 4@8x3

Friday
2ct Pause Squat 3@7/8/9/5%LD
Pin Press (chest level) 3@7/8/9/5%LD
Snatch Grip SLDL 4@8x3

Week 8
Monday
Squat w/belt 3@7/8/9/5%LD
Bench (touch and go) 2@7/8/9/5%LD
Close Grip Floor Press 5@8x3

Wednesday
Competition Raw Bench 3@7/8/9/5%LD
Deadlift w/belt 3@7/8/9/5%LD
Military 5@8x3
2ct Pause Squat 5@8x3

Friday
Squat w/belt, wraps 2@7/8/9/5%LD
2ct Pause Bench 2@7/8/9/5%LD
Rows 5@8x3

Week 9
Monday: Squat, Bench, and Deadlift. 92% of previous 1RM for one set of one.
Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine (not heavier than 80%)
Friday / Saturday: Practice competition. Test 1RM in Squat, Bench, and Deadlift

Higher Frequency Generic (4 day split rearranged to 6 days)
Week A
Day 1
Squat (w/ belt): 8@7/8/9/5%LD
Touch and Go Bench: 8@7/8/9/5%LD.

Day 2
Pin Bench: 8@7/8/9/5%LD.
2” Block Pull: 7@7/8/9/5%LD

Day 3
Close Grip Bench Press: 8@7/8/9/5%LD
2ct Pause Squat: 7@7/8/9/5%LD

Day 4
303 Tempo Squat: 7@7/8/9/5%LD
Standing Military Press: 8@7/8/9/5%LD

Day 5
2ct Pause Deadlift: 7@7/8/9/5%LD
Row: 8@7/8/9/5%LD

Day 6
Close Grip Bench Press: 8@7/8/9/5%LD
Deadlift (w/ belt): 7@7/8/9/5%LD

High Volume w/ singles @8
Week A
Day 1
Squat: 1@8, -20% x7 (Stop @9)
TnG Bench: 1@8, -15% x5 (Stop @9)
Floor Press: 1@8, -17% x6 (Stop @9)

Day 2
1” Deficit Sumo: 1@8, -17% x6 (Stop @9)
Press (w/ belt): 1@8, -20% x7 (Stop @9)
Squat: 1@8, -15% x5 (Stop @9)

Day 3
1ct Paused Pin Squat: 1@8, -17% x6 (Stop @9)
2ct Slingshot Bench: 1@8, -15% x5 (Stop @9)
1ct Pin Bench (chest): 1@8, -20% x7 (Stop @9)

Day 4
Deadlift: 1@8, -15% x5 (Stop @9)
CGBP: 1@8, -20% x7 (Stop @9)
Row: 1@8, -17% x6 (Stop @9)

Myorep templates
Week A
Day 1
Squat W/ Belt: 8@7/8/9/5%LDx2
CGBP: 25-30 +3-5x
LTE: 25-30 +3-5x

Day 2
1ct Bench Press w/ belt: 8@7/8/9/5%LDx2
TnG Incline Bench: 25-30 +3-5x
Belt Squat Machine: 25-30 +3-5x

Day 3
Press w/ belt: 8@7/8/9/5%LDx2
Press: 25-30 +3-5x
SSB Squat: 25-30 +3-5x

Day 4
Deadlift w/ belt: 8@7/8/9/5%LDx2
Front Squat: 25-30 +3-5x
Row: 25-30 +3-5x

I've read some of @Hanley's ideas on this and I don't know whos right, or if both his and Borge's methods are useful.

When I get time I am planning on adding a layer of some of Hanley's protocols that I've read about and want to try in my own training to a BP or ES framework.

Higher Volume / Lower Intensity Bias

Week A
Day 1
Squat w/ belt: 6@7/8x5
1ct CGBP: 7@7/8x5
Row: 7@7/8x4

Day 2
TnG Bench Press: 6@7/8x5
Row: 7@7/8x4
Floor Press: 7@7/8x4

Day 3
CGBP: 6@7/8x5
Mid Pin Bench: 7@7/8x4
Good Morning: 7@7/8x4

Day 4
Deadlift w/ belt: 6@7/8x5
Front Squat: 7@7/8x4
Chins: 7x5

[michael]

Good info

[BigDave]

How about you just add 5 lbs? /s

I think it's good that you've included info about transitioning to RTS style training with no background in RPE. I like this percentage-based, slowly transitioning approach a bit better than just going right into all loads being prescribed by RPE

[OrderInChaos]

This is the intro to RTS I've been wanting. The RTS site's articles are pretty old, and seem to be a bit dated compared to Mike's current thinking. Thanks for drafting these up and sharing!

[augeleven]

This is awesome!

[Mellamomud]

Looks like you beat Mike to it. let the GainzZz begin.

P.S.not enough myos for my likin

[ChasingCurls69]

This is a top tier thread, holy shit. I've been trying to implement some of it after running a template through to see what works and what doesn't, but this gives much clearer directiom on how to manipulate the appropriate variables and what exactly to track.

[stevan]

Yeah, but why? I've read the articles but I still don't see it. Can someone summarize in few sentences why should one strive to use RPE? Specifically, using a 1-10 scale with .5 precision and tracking E1RM's part of it. Why?

I'm not trying to be argumentative.

Please no:
- many strong people use it
- adding 5lbs and training to failure all the time strawman

[BenM]

Yeah, but why? I've read the articles but I still don't see it. Can someone summarize in few sentences why should one strive to use RPE? Specifically, using a 1-10 scale with .5 precision and tracking E1RM's part of it. Why?

I'm not trying to be argumentative.

Please no:
- many strong people use it
- adding 5lbs and training to failure all the time strawman

To regulate and attempt to optimise training stress? To track (estimated) strength levels over time? Nobody is saying you (or anyone else) HAS to use it. It’s just a tool in the toolbox that many people seem to find useful.

[TheDuke]

This is awesome man, great effort. Thanks!

[quark]

Strength fluctuates day by day. Therefore, even using a constant weight can mean fluctuating intensity (i.e., percent of 1RM). RPE helps deal with this; it helps you get an appropriate level of training stress each session.

The scale may have .5 precision, but the method does not require this level of accuracy. You'd probably do fine just planning weights in advance, then for @7 or @8 adjust down if you're grinding or up if it feels like you could do many more reps.

[Murelli]

Strength fluctuates day by day. Therefore, even using a constant weight can mean fluctuating intensity (i.e., percent of 1RM). RPE helps deal with this; it helps you get an appropriate level of training stress each session.

The scale may have .5 precision, but the method does not require this level of accuracy. You'd probably do fine just planning weights in advance, then for @7 or @8 adjust down if you're grinding or up if it feels like you could do many more reps.

I forgot my gym bag yesterday, so that meant no belt, no squat shoes and no microplates - I was quickly able to adjust my High Bar Squat w/ Belt to a High Bar Squat weights because of a single @8 I've performed first. Examples like this are plenty.

There used to be an article, easily googled, on why everyone should use RPE, even if your training is not "driven by RPE". Can't find it anymore.

[filippo]

Nice thread, I have a few questions with regards to protocols. Since the ES framework isn't really divided into intensity/volume blocks like most programs are. How do you know which protocols to do?

Also, is there any reason for when to do some of the protocols such as sets at 7/8/9/5% LD vs fatigue stops, or is it purely just situational with what works for you?

Lastly, when something isn't working, or when you want to experiment with different things. What variables do you alter and do you do it at the same time? For example changing rep ranges then changing exercises? Is there maybe a more strategic way to alter your program with the hopes of finding something more ideal?

[Murelli]

Nice thread, I have a few questions with regards to protocols. Since the ES framework isn't really divided into intensity/volume blocks like most programs are. How do you know which protocols to do?

Also, is there any reason for when to do some of the protocols such as sets at 7/8/9/5% LD vs fatigue stops, or is it purely just situational with what works for you?

Lastly, when something isn't working, or when you want to experiment with different things. What variables do you alter and do you do it at the same time? For example changing rep ranges then changing exercises? Is there maybe a more strategic way to alter your program with the hopes of finding something more ideal?

1) It's just means to manage fatigue, volume and intensity. Sets at growing RPE are ascending sets. Fatigue stops are sets across. The results will probably be really similar.

2) At the beginning you will end up experimenting with different exercises more than rep ranges, to see what variations are more productive for the trainee (for example, paused squats vs. pin squats). Usually people recommend planinng some alterations on a 4-week basis.

[hsilman]

Yeah, but why? I've read the articles but I still don't see it. Can someone summarize in few sentences why should one strive to use RPE? Specifically, using a 1-10 scale with .5 precision and tracking E1RM's part of it. Why?

I'm not trying to be argumentative.

Please no:
- many strong people use it
- adding 5lbs and training to failure all the time strawman

Strength fluctuates daily, so RPE is attempting to get the most out of each training day. You still generally start out with a target percentage(hence the "RPE chart" and whatever other tools you'd use) but the amount of work done can fluctuate a little bit without having the added complication of not doing the program, as it were.

RPE will probably, on average, not really change your training at all compared to a percentage based template. But on the extremes, it can allow you to either get more out of a workout if you have the energy or alternatively not feel like you "crapped out" on a bad day.

If you are totally comfortable with percentage based training, and can fluctuate your actual work without harming compliance, then I don't think RPE is necessary. Though it may still be useful, for helping to estimate 1RMs for instance. I guess in general, it can help with compliance, which is a big sticking point for a lot of people.

RTS or BBM style training is a whole different thing btw. RPE and those are not synonymous.

[Manveer]

In addition to what has already been mentioned...

Being able to gauge effort under the bar is also useful on meet day when you have to select your next attempt in a very short time frame.

It’s also a useful, concise way to communicate effort between coach and lifter (and vice versa).

Tracking e1RMs gives an indication whether or not your program is working before you complete the full 8-12 week block, even if you’re using different rep ranges.

Stevan won’t watch these, but in case anyone else is interested, I find that these videos do a good job of explaining common RPE misconceptions:

[RyanHartigan]

I think it's good that you've included info about transitioning to RTS style training with no background in RPE. I like this percentage-based, slowly transitioning approach a bit better than just going right into all loads being prescribed by RPE

I agree. One of my main gripes with beginner RPE programs is that they have you do ascending sets or fatigue stops etc right off the bat (The Bridge, Generalised Intermediate Program) when you could do a single top set instead so you only have to rate one set or just start with percentages and see how you go.

why RPE?

This is so 2010s that I didn't even include a rationale for it.

I included a rationale for Emerging Strategies though, which is probably dependant on being proficient at RPE. Let me know what you think of it and how it (ES) could be enhanced by not using RPE.

Is there any reason for when to do some of the protocols such as sets at 7/8/9/5% LD vs fatigue stops, or is it purely just situational with what works for you?

For your example, it depends if you want to autoregulate your volume or not. 7/8/9/5%LD vs 7/8/9/5% Fatigue (Load Drop) are the basically the same protocol except the volume is autoregulated for the fatigue stops.

For me it is purely situational, on some lifts ascending sets e.g. 5@7/8/9/5%LD gets them moving, while for others 1@8 + 10 sets of volume starting @6 does. There are lots of other loading schemes that you might find give you better compliance or training results or whatever.

1) It's just means to manage fatigue, volume and intensity. Sets at growing RPE are ascending sets. Fatigue stops are sets across. The results will probably be really similar.

If you like fatigue percents (I do), you can generate that % fatigue in lots of ways other than sets across.

Lastly, when something isn't working, or when you want to experiment with different things. What variables do you alter and do you do it at the same time? For example changing rep ranges then changing exercises? Is there maybe a more strategic way to alter your program with the hopes of finding something more ideal?

At the beginning you will end up experimenting with different exercises more than rep ranges, to see what variations are more productive for the trainee (for example, paused squats vs. pin squats). Usually people recommend planinng some alterations on a 4-week basis.

This is the million dollar question. I like playing around with reps, sets and loading schemes first, and change exercises last once I've basically given up on getting stronger at that movement. But that's just what suits the template I'm currently running.

@Murelli, with regards to the priotiy of exercise selection, it depends on what you mean by 'at the beggining' I suppose. I don't like to put a time limit on alterations, but I agree that if you have been regressing or flatlining for 4+ weeks you should be doing some thinking about why that is and what can be done about it (if anything).

[TimK]

I'm not trying to be argumentative.

lol