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Tagged: failure, over training, RPE
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Hi, I had a question relating to effort put into sets. I’ve always been the type to overdo things and push myself past what is actually healthy- and I’ve been thinking about a couple things recently. When I see an exercise programmed (let’s say 3×10). During those sets, should I ever hit technical failure/absolute failure? How much should I be pushing myself in a set? How many reps should reach technical failure or should none at all?
I’ve also noticed for RPE 8/9 I hit technical failure on like the last rep or two. Does RPE count these failures? As an example, I did a set of squats a while back at an RPE 8 it was 3 reps, and on rep 3 I was hitting technical failure. I could have pushed through 2 more with technical failure, but should that even happen? As a consequence, every set took LOTS of time to recover as s reach technical failure every set.
I’ve just been wondering because I feel I might be pushing myself in powerlifting too much and it’s slowing progress down.
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Read these articles:
We almost never want you to reach failure.
When you see a rep range, say 3 sets x 10 reps, your last rep (#10) should be very difficult, maybe even have a minor flaw.
If you see 4 sets x 8-12 reps (or something else like it), your first set should allow about 12 reps, with the 12th being hard. Ass weight so that you get maybe 10 or 11 next set, and keep doing this until you can only get about 7-9 on the last set.
“I’ve also noticed for RPE 8/9 I hit technical failure on like the last rep or two. Does RPE count these failures? As an example, I did a set of squats a while back at an RPE 8 it was 3 reps, and on rep 3 I was hitting technical failure. I could have pushed through 2 more with technical failure, but should that even happen? As a consequence, every set took LOTS of time to recover as s reach technical failure every set.”
No offense here, but this tells me that you are not following the program and I would guess didn’t read the articles that should have been sent to you are th beginning when you joined.
What you are describing is a pretty sure fire way to guarantee injury, burnout, and will usually make your lifts go DOWN.
Read the RPE article I sent.
When using my system, the % is a guide. The RPE is most important.
You’ll infrequently go to failure.I want to induce flaw through fatigue.
So, good guide:RPE 6-8: Absolutely as perfect form and technique as you are capable of on ALL reps.
RPE 9: the last rep may have some technical flaw
RPE 10: Get the lift, there will be a technical flaw most likely
And:
RPE 6: you can do another 4-5 REALLY good reps
RPE 7: you can do another 3-4 REALLY good reps
RPE 8: you can do another 2-3 REALLY good reps
RPE 9: you can do another 1-2 REALLY good reps
RPE 10: you CANNOT do 1 more repRead the articles and get back to me with questions.
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In addition:
“As an example, I did a set of squats a while back at an RPE 8 it was 3 reps, and on rep 3 I was hitting technical failure. I could have pushed through 2 more with technical failure”
This is an RPE 10 if you hit technical failure on the 3rd rep. If you push through and keep going, it is not on the RPE chart!
It’s too much.
An RPE 8 means that you can do 3 or 4 more GOOD reps.
I hope this clarifies things.
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Thanks, and yeah I definitely missed those articles at the beginning, sorry about that. In order to gauge RPE a bit better, should I ever try doing the last set of an exercise to the predicted RPE amount (let’s say 5 reps at RPE 8, I take the last set to 7 reps and see if I actually had 2 more in the tank of clean, good form)? Or should I just try to figure it out as I go? I’m gonna really put more effort into lifting- I wasn’t doing my research and sticking to the program so I apologize for that.
On a side note WOW that deadlifting course was AMAZING. I loved the heavy arms cue and my deadlifts felt SO GOOD in comparison to how they’ve felt before.
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