Why is this called "Beginner Rehab"?
Beginner rehab simple just means someone who is new to exercise or training. When an individual is new to training, most forms of exercise will be effective, so it's best to try to perform a variety of movements while trying to build adherence.
When should I perform this program?
This ideally should be done before starting any of the "Rehab" programs if you're new to training or haven't exercised in a long time.
Do I need a gym membership?
But if you have a home gym, this can be done with some dumbbells, kettlebells, bodyweight and some bands.
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