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RPE--rate of perceived exertion--is a subjective way to assess the difficulty of a set. The set is rated with a number that roughly aligns with the number of reps in reserve--the number of reps the lifter believes he could complete if he went to failure.

RPE is great as a descriptive tool and can be used to cap or increase the intensity of a set based on how the lifter is performing on a particular day. It first should be used descriptively, as lifters learn to appreciate the true difficulty of a set--especially with the help of a coach.

It can be used prescriptively, especially for the first time a lift is used, as for a supplemental lift. A ballpark should generally be given, as the lifter could be wildly off the desired difficulty.

Finally, it's impossible to assess RPE without knowing what an RPE 10 set feels like. Novices do not need to be worried about RPE. RPE is best introduced with intermediates who perform a wide array of difficulties throughout the week.

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RPE--rate of perceived exertion--is a subjective way to assess the difficulty of a set.  The set is rated with a number that roughly aligns with the number of reps in reserve--the number of reps the lifter believes he could complete if he went to failure.  

RPE is great as a descriptive tool and can be used to cap or increase the intensity of a set based on how the lifter is performing on a particular day.  It first should be used descriptively, as lifters learn to appreciate the true difficulty of a set--especially with the help of a coach.  

It can be used prescriptively, especially for the first time a lift is used, as for a supplemental lift.  A ballpark should generally be given, as the lifter could be wildly off the desired difficulty.  

Finally, it’s impossible to assess RPE without knowing what an RPE 10 set feels like.  Novices do not need to be worried about RPE.  RPE is best introduced with intermediates who perform a wide array of difficulties throughout the week.  

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Accessory lifts are lifts that are not variants of the main lifts but train similar or different muscle groups. They may train antagonists of the muscle groups used in the main lifts. We primarily use accessory lifts for the upper body.

Common accessory lifts include chins up or pull ups, dips, lying tricep extensions, curls, and glute ham raises.

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Accessory lifts are lifts that are not variants of the main lifts but train similar or different muscle groups.  They may train antagonists of the muscle groups used in the main lifts.  We primarily use accessory lifts for the upper body.

Common accessory lifts include chins up or pull ups, dips, lying tricep extensions, curls, and glute ham raises.  

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We have two primary variables to manipulate to keep driving up stress and progress: intensity and volume. Frequency and exercise selection are secondary, as frequency is ultimately a function of volume. Supplemental exercises are also a function of volume and intensity, as they either decrease or increase time under tension or the range of motion.

We have to build fatigue to increase performance, and we're most concerned with strength. At times--especially as an advanced lifter--we have to build up fatigue and temporarily decrease performance to deliver enough stress and then continue to train, allow fatigue to dissipate, and allow performance to peak and thus elicit an adaptation. This means the SRA cycle has lengthened.

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We have two primary variables to manipulate to keep driving up stress and progress:  intensity and volume.  Frequency and exercise selection are secondary, as frequency is ultimately a function of volume.  Supplemental exercises are also a function of volume and intensity, as they either decrease or increase time under tension or the range of motion.  

We have to build fatigue to increase performance, and we’re most concerned with strength.  At times--especially as an advanced lifter--we have to build up fatigue and temporarily decrease performance to deliver enough stress and then continue to train, allow fatigue to dissipate, and allow performance to peak and thus elicit an adaptation.  This means the SRA cycle has lengthened.  

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Another model for performance allows us to better understand how we progress strength, especially when we move beyond the novice linear progression.

The fitness fatigue model divides the positive and negative reactions into fitness and fatigue respectively. The sum of these two is performance. After a stress event, fatigue peaks before fitness, allowing the adaptation that we understand from the SRA cycle.

For advanced training, however, as opposed to trying to figure out what the stress event is as we elongate the entire cycle, it helps to think of overreaching as building up fatigue and then adjusting training to allow fatigue to dissipate while minimizing the decrease in fitness. We benefit from the fact that fitness peaks after fatigue. We thus drive up performance to hit PRs and increase strength.

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Another model for performance allows us to better understand how we progress strength, especially when we move beyond the novice linear progression.

The fitness fatigue model divides the positive and negative reactions into fitness and fatigue respectively.  The sum of these two is performance.  After a stress event, fatigue peaks before fitness, allowing the adaptation that we understand from the SRA cycle.  

For advanced training, however, as opposed to trying to figure out what the stress event is as we elongate the entire cycle, it helps to think of overreaching as building up fatigue and then adjusting training to allow fatigue to dissipate while minimizing the decrease in fitness.  We benefit from the fact that fitness peaks after fatigue.  We thus drive up performance to hit PRs and increase strength.  

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh

Special offers from BLOC and our partners:  https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]   

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• Barbell Logic on Instagram
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Why does LP end? Is the lifter not recovering from the stress (too much fatigue) or is the lifter not delivering enough stress to disrupt homeostasis and recover? It turns out, it's a little bit of both (though it differs for the different lifts) so we adjust training accordingly to continue progress.

During LP, the stress recovery adaptation cycle is clean--the workout is the stress, the lifter recovers in 48-72 hours, and the lifter adapts and is ready to lift more the next time. To continue to progress, the lifter will have to deliver more stress (e.g. 4x5, not 3x5) but the lifter cannot recover from this within 48 hours, so a lighter Wednesday is added to deliver a small amount of stress and allow fatigue to dissipate for Friday's intensity slot. To move, however, from three times weekly progress to weekly progress, make small adjustments as opposed to jumping from one program to another.

Small adjustments allow you to better know what is working and as opposed to changing every possible variable or many, you change one or a couple to continue progress.

Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/

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• Matt on Instagram
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Why does LP end?  Is the lifter not recovering from the stress (too much fatigue) or is the lifter not delivering enough stress to disrupt homeostasis and recover?  It turns out, it’s a little bit of both (though it differs for the different lifts) so we adjust training accordingly to continue progress.  

During LP, the stress recovery adaptation cycle is clean--the workout is the stress, the lifter recovers in 48-72 hours, and the lifter adapts and is ready to lift more the next time.  To continue to progress, the lifter will have to deliver more stress (e.g. 4x5, not 3x5) but the lifter cannot recover from this within 48 hours, so a lighter Wednesday is added to deliver a small amount of stress and allow fatigue to dissipate for Friday’s intensity slot.  To move, however, from three times weekly progress to weekly progress, make small adjustments as opposed to jumping from one program to another.  

Small adjustments allow you to better know what is working and as opposed to changing every possible variable or many, you change one or a couple to continue progress.  

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh

Special offers from BLOC and our partners:  https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]   

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook