I wanted to make a quick post about incorporating the use of RPE for high-volume strength, weightlifting, and powerlifting programs. I stumbled across some discussion of this on the Reactive Training Systems forum and I just thought it was too valuable of a perspective not to share and expand upon.
Disclaimer: if you’re not at least an intermediate lifter or have never looked into RPE, this all may be lost on you. Please note the source given at the end of this post.
The question at hand here is whether to use load-drop sets or repeat sets when using a traditionally high-volume program (e.g. Sheiko or something similar).
Load-drop sets refer to the strategy of working up to a top set at a higher RPE, then reducing the load on the bar and completely sets at the reduced load until the original RPE is reached. Here’s an example:
405×3 @ 9 RPE (top set)
385×3 @ 8 (5% load-drop)
385×3 @ 9 (sets stop here)
Repeat sets, conversely, keep the same weight on the bar and are ran until the RPE is raised by the prescribed percent. For example:
385×3 @ 8 RPE (top set)
385×3 @ 8
385×3 @ 8
385×3 @ 9 (sets stop here)
Although both methods can be used successfully and may have more or less effectiveness depending on the individual, the debate is how one should apply these strategies as tools for enhancing the effectiveness of existing programs and templates.
I think the place to start when looking for the answer is to first ask the question of whether the existing program is more dependent on volume or intensity to drive adaptation. In this hypothetical case, we’re rolling with volume.
Therefore, if the program puts a premium on volume, it makes more sense to use an approach that lets you fit in more total volume at the expense of less-frequent high-intensity work.
If you look at most Sheiko templates for instance, you’ll notice lots of sets of 2-5 reps within the 75-85% range. If you adjust these percents with their respective reps in the program, you usually wind up with RPEs in the 7-8 range. I’ve even done some Sheiko programming on his app that adjusts for this, controlling for load on the bar by keeping reps in reserve between 2-3 reps… which correlates to 7-8 RPE.
Due to these kind of consistencies in high-volume programs, I believe it makes more sense to utilize repeat sets for most of the work. In other words, work up to a top set with a repeatable level of difficulty (7-8 RPE) and try to fit in as many sets there before you reach too high of a fatigue level. This way, you’re likely able to achieve more total volume most of the time, especially as your work capacity increases.
That being said, there are still necessary points in high-volume programs (like peaking phases) where heavy loading is inserted, usually in the form of working up to a top set around 90% or so and following it with 2-3 sets at a reduced weight. For these instances, I think it is much more reasonable to use a load-drop strategy (likely with 3-5% drops). However, I would still go with the repeat strategy for the bulk of the higher-volume work.
If you’re interested in learning more about RPE and how it can be used for strength training, I highly recommend starting with Mike Tuchscherer’s work at reactivetrainingsystems.com As I said, this post simply sprouted from a cool proposal that I came across on one of his forums. If you have any questions or suggestions of your own relating to the ideas in this post, don’t hesitate to leave a comment!
Feel free to comment with any questions or thoughts; you can also contact me directly at strengthscrolls@gmail.com
Thanks for reading!
Strength Scrolls 