Adherence
An RPE scale based on Repetitions in Reserve (RIR) provides a valid and practical method for autoregulating resistance training intensity, as it demonstrates a strong inverse relationship with barbell velocity and accurately reflects effort across varying experience levels.
Stop guessing your weights based on a percentage of a max you might not have tested recently. Instead, use the RIR scale: after each set, ask yourself how many more reps you could have done. If you could do 2 more, that's an RPE of 8. If you could do 0 more, that's an RPE of 10. Use this feedback to adjust your weight daily. If you hit your target reps with an RPE of 7, add weight next time. If you hit them with an RPE of 9, keep the weight. This ensures you are training at the right intensity every session, regardless of how you feel.
Our findings demonstrate an inverse relationship between average velocity and RPE/RIR... The RIR-based RPE scale is a practical method to regulate daily training load and provide feedback during a 1RM test.
Why this rating
Randomized comparison of two distinct groups (novice vs. experienced) with objective velocity measurements and statistical validation of correlation.
Source
Novel Resistance Training–Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve
Michael C. Zourdos et al. · The Journal of Strength and Conditioning Research · 2015
DOI 10.1519/jsc.0000000000001049
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