On rarer occasions I may specify an RPE 5-5.5 (usually in a deload) but I don’t specify anything lower than that. When we start to get 5-6+ reps away from failure, being off by a rep won’t really affect the hypertrophic (muscle building) stimulus or the fatigue generated by performing that set. Sometimes you’ll see people group all RPE below 6 into one group (SUB6). The most common interpretation of the RPE scale is RPE = 10 – (RIR)ġ0 – Couldn’t have done any more reps and wouldn’t have been able to add any weight to the bar on the last rep (MAXIMAL EFFORT)ĩ.5 – Could possibly have done 1 more rep or been able to add weight to the bar for the same reps.ĩ – Could definitely have done 1 more repĨ.5 – Could possibly have done 2 more repsĨ – Could definitely have done 2 more repsħ.5 – Could possibly have done 3 more repsħ – Could definitely have done 3 more repsĦ.5 – Could possibly have done 4 more repsĦ – Could definitely have done 4 more reps Often also refferred to as Reps in Reserve (RIR). RPE is judged by considering how many more reps you could have gotten in a specific set if you took that set to failure. This is the scale that is used by the vast majority of lifters today. Mike Tuchscherer, a well-known and extremely respected powerlifting coach modified the RPE scale to run from 0-10. It was inititally designed to represent the normal range of heart rates (around 60 to 200 bpm). 6 to 20 might seem like a weird range to use. Everything else is somewhere between these numbers. 6 representing no exertion and 20 representing a maximal effort. RPE is a SUBJECTIVE difficulty rating of a set you performed. RPE stands for rate of perceived exertion. 6 Practical Recommendations for What RPE You Should Train At What is RPE?īefore we talk about what RPE you should train at, we need to establish what it is.
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