Why are there two sets in a circuit for the same exercise?
This is done when there is an exercise that has a unilateral or one sided focus.
For example, a lunge is a one side focused movement. Perform the first set with the RIGHT side, and the second set with the LEFT side as descried at the top of the circuit information.
What does @ RPE ___ mean?
RPE means "Rating of Perceived Exertion."
@ RPE 10 means maximal effort, no more reps could be performed before failure.
@ RPE 9 is a near maximal effort where only one more rep can be performed before failure.
@ RPE 8 is sub-maximal effort where only two more reps can be performed before failure.
@ RPE 7 is sub-maximal effort where three more reps can be performed before failure.
@ RPE 6 is sub-maximal effort where four more reps can be performed before failure.
@ RPE 5 is sub-maximal effort where five more reps can be performed before failure.
RPE is the best tool for autoregulation. Autoregulation simply means you are able to control and adjust your workout intensity based on your performance and how you are feeling at that particular moment in time.
You choose your weight to match the prescribed RPE challenge for a given exercise.
RehabRPE is simply RPE but based on TOLERANCE, instead of how many more reps you can do til failure.
@ RPE 10 means you could not tolerate another rep.
@ RPE 9 means you could tolerate one more rep.
@ RPE 8 means you could tolerate two more reps.
@ RPE 7 means you could tolerate three more reps.
@ RPE 6 means you could tolerate four more reps.
@ RPE 5 means you could tolerate five more reps.
You can substitute in RehabRPE for RPE anywhere along the program, depending on your induvial tolerance to activity.
How do I increase the RPE for an exercise?
There are many ways to increase RPE
- You could slow down the eccentric tempo, making it harder
- You could add in a pause in the middle of the movement
- You could increase the absolute weight - 95lbs-> 100lbs
- You could add weight - hold a 10# dumbbell
- You could add band resistance
- You could do more reps
How do I decreased the RPE for an exercise?
There are many ways to decrease RPE
- You could shorten the range of motion
- You could decrease the absolute weight - 100lbs-> 95lbs
- You could use a band to help assist (example: pull ups band around knees)
- You could do less reps