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RPEPercent 1 Rep Max (1RM)Training to Failure: Drop Sets and Super Sets
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RPE is a way of training that allows for the developer of the program to prescribe an amount of fatigue for each set. This can be benificial when first starting out to ensure that the participant is not maxing out or training to failure every time they enter the gym. The style of training can change over time but for the initial part of a program it is important to ensure training is fun and their body is not constantly sore. Many people quit early on in their fitness journey because they cannot complete day to day tasks after going to the gym the day before or they end up hurting themselves.The benifit of using percents of a 1RM is that week to week there is a definate target weight. Progess can be more linearly tracked and loads can be estimated based on a fixed number. This will use a little more math and an up to date estimated or compelted one rep max for main lifts. The use of percent 1RM is usually done for training main lifts in comparison to say a bicep curl. These lifts could be but are not limited to squat, bench, deadlift, clean, snatch, and barbell rows. They tend to be compound movements. Instead of guessing week to week if you should go up 5 pounds or 10 pounds or stay at the same weight you can fill in a percent of a 1RM for the value for that week.As a gym goer gets a better understanding of how their body reacts to volume and an understanding of intensity they can progress to completing drop sets and super sets. The goal is to put stress on the body that may not be seen with ordanary 3 sets of 8. The goal is to train muscles in a way that forces them to adapt. By doing super sets that focus the same muscle group just slightly different it fatigues the muscle in a new way. Additionally super setting with opposing muscle groups say a chest exercise into a back exercise can provide a new stimulus to the muscles. Training to failure if not done correctly or with caution can cause injury so it is very important that the participant is aware of their failing point and when their form breaks down. Most injuries come when someone does not warm up properly or are fatigued and form begins to break down.
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Training ScalePercent 1RMExample
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RPEExampleDay 1
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5Definately 5 more repsExerciseWeightExerciseSetRepRPE RestNotes
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5.5Maybe 5 more repsSquat325Barbell Curl288Super Set; 30sec
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6Definately 4 more repsDumbell Curl2109
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6.5Maybe 4 more repsDay 1
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7Definately 3 more repsExerciseSetsReps Percent 1RMWeight
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7.5Maybe 3 more repsSquat3676%247
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8Definately 2 more reps
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8.5Maybe 2 more reps
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9Definately 1 more repsEquationEquals signcell of 1RMmultiply by percent cell
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9.5Maybe 1 more reps
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10Maximal Effort
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