Adherence
Autoregulated training using Repetitions in Reserve (RIR)-based Rating of Perceived Exertion (RPE) provides small advantages for improving 1RM strength compared to traditional percentage-based 1RM loading in resistance-trained males.
If you are a trained lifter, try using RPE (Repetitions in Reserve) to guide your weights instead of strict percentages. On good days, you might lift heavier; on bad days, lighter. This approach likely offers a small edge in strength gains over rigid percentage plans, though the difference isn't huge. Focus on how hard the lift feels (aiming for a specific RPE) rather than a fixed number on the bar.
probabilistic analysis of effect size (ES) indicated a greater likelihood (57-79% probability) that RPE-based loading provided small (ES = 0.28-0.50) advantages for improving 1RM strength compared to percentage 1RM-based loading.
Why this rating
Randomized controlled trial (parallel groups) with resistance-trained males, though the primary statistical difference was non-significant.
Source
Using the Repetitions in Reserve-based Rating of Perceived Exertion Scale to Autoregulate Powerlifting Training
Eric R. Helms · AUT Scholarly Commons · 2017
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