Tips for Rate of Perceived Exertion(RPE) | Gauging Workout Intensity
What's up YouTube! It's Jay from L214 Fitness.
In today's video, we are going to look at research related to Rate of Perceived Exertion(RPE) and training evaluation methods and see how we can assess our own workout intensity as well as tips for evaluating RPE on your workouts.
#RPE #WORKOUTINTENSITY #MUSCLEBUILING
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Chapters
00:00 Introduction
00:22 RPE is a Subjective Evaluation
01:26 RPE in Muscle Building
02:24 Tips for RPE Evaluation
04:54 Things to Keep in Mind on RPE
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Jay's Quick Bio
Exercise Biology UC Davis
Former Taereung Nat'l Training Center of KSOC(Korean Sport & Olympic Committee) Strength & Conditioning Coach
ISSA(Int'l Sports Science Association) Certified Master Trainer
ISSA Certified Nutritionist
ISSA Bodybuilding Specialist Coach
ISSA Sports Nutritionist
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A. RPE is a Subjective Evaluation
Rate of Perceived Exertion is a very important factor when assessing training intensity and training-related physical loads. If the intensity can be more accurately quantified through RPE, we can train and exercise with higher time efficiency, increase training quality in a given time frame as well as prevent unwanted injuries. The term RPE first came in to place in 1970s as a method of measuring the level of exerted effort and intensity during an aerobic exercise. And after that, the Borg scale was developed, but in relation to bodybuilding style training and strength training, it lacked a linking accuracy. As a subjective evaluation index, RPE can helps us to comprehend our exercise intensity. Of course, objective evaluation of training by devices or progress tracking programs by professional coaches are also great in addition to subjective evaluation, however, unless you are a professional athlete, accessing such tools is unlikely.
B. RPE in Muscle Building
Among many factors that contribute to muscle building, failure point is one of the vital aspects and is related with RPE. But always remember that one’s "point of failure" where you can no longer do more reps is a very subjective assessment. In the case of muscle building, studies have shown that heavy weight low reps and low weight high reps can have different results depending on the method and style of training program. However, among the studies that concluded using light weights with high reps can yield similar results in building muscle as heavy weight low reps always reported to include a necessary factor which was “point of failure”. These studies induced the participants to reach their true point of failure by setting the correct failure point, in other words, they accurately assessed subjective evaluation or RPE for each subject and within their study model.
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Study References Used in Video
· Strength Cond J. 2016 Aug; 38(4): 42-49
· MASS Volume 4, Issue 6 / Autoregulating with Session RPE
· J Strength Cond Res. 2019 Dec 27
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Medical Disclaimer
All contents on this video is purely for informational and educational purposes only. All contents on this video is never intended to replace medical treatment of any sort. Anyone with symptoms or under prescription medications are advised to consult with their physicians at all times.
To God be the glory Luke Chapter 2 Verse 14