Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training

Helms, Eric R.; Cronin, John; Storey, Adam G.; Zourdos, Michael C.

doi:10.1519/ssc.0000000000000218

Cited by 154 publications

(184 citation statements)

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“…Thereafter, three identical blocks of training, lasting three weeks (weeks 2-10) each were prescribed. The prescribed training intensities for participants was based upon repetitions in reserve (RIR) from Helms et al (2016), which has been shown to align well with a 1RM percentage. Participants were instructed to gauge lifting difficulty using the repetitions in reserve (RIR) scale immediately following each set of each exercise.…”

Section: Trainingmentioning

confidence: 99%

“…The table outlines the prescribed weekly training regimen for Monday (M), Tuesday (T), Wednesday (W), Thursday (R), and Friday (F). The last column is the prescribed intensity for participants based upon repetitions in reserve (RIR) from Helms et al (2016); notably, the corresponding% one repetition maximum (%1 RM) is presented alongside these data in parentheses. BB, barbell; DB, dumbbell.…”

Section: Sarcoplasmic and Myofibrillar Protein Isolationmentioning

confidence: 99%

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Skeletal Muscle Protein Composition Adaptations to 10 Weeks of High-Load Resistance Training in Previously-Trained Males

et al. 2020

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While high-load resistance training increases muscle hypertrophy, the intramuscular protein responses to this form of training remains largely unknown. In the current study, recreationally resistance-trained college-aged males (N = 15; mean ± SD: 23 ± 3 years old, 6 ± 5 years training) performed full-body, low-volume, high-load [68-90% of one repetition maximum (1RM)] resistance training over 10 weeks. Back squat strength testing, body composition testing, and a vastus lateralis biopsy were performed before (PRE) and 72 h after the 10-week training program (POST). Fiber typespecific cross-sectional area (fCSA), myofibrillar protein concentrations, sarcoplasmic protein concentrations, myosin heavy chain and actin protein abundances, and muscle tissue percent fluid were analyzed. The abundances of individual sarcoplasmic proteins in 10 of the 15 participants were also assessed using proteomics. Significant increases (p < 0.05) in type II fCSA and back squat strength occurred with training, although whole-body fat-free mass paradoxically decreased (p = 0.026). No changes in sarcoplasmic protein concentrations or muscle tissue percent fluid were observed. Myosin heavy chain protein abundance trended downward (−2.9 ± 5.8%, p = 0.069) and actin protein abundance decreased (−3.2 ± 5.3%, p = 0.034) with training. Proteomics indicated only 13 sarcoplasmic proteins were altered with training (12 upregulated, 1 down-regulated, p < 0.05). Bioinformatics indicated no signaling pathways were affected, and proteins involved with metabolism (e.g., ATP-PCr, glycolysis, TCA cycle, or beta-oxidation) were not affected. These data comprehensively describe intramuscular protein adaptations that occur following 10 weeks of high-load resistance training. Although previous data from our laboratory suggests high-volume resistance training enhances the ATP-PCr and glycolytic pathways, we observed different changes in metabolism-related proteins in the current study with high-load training.

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Section: Trainingmentioning

confidence: 99%

Section: Sarcoplasmic and Myofibrillar Protein Isolationmentioning

confidence: 99%

Skeletal Muscle Protein Composition Adaptations to 10 Weeks of High-Load Resistance Training in Previously-Trained Males

et al. 2020

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“…>$1,000). Thus, using the recently established resistance training-specific rating of perceived exertion (RPE) scale (8,30) may be a practical tool for volume autoregulation as no monetary cost is involved and strong inverse correlations exist between RPE and velocity with this scale in powerlifters for each discipline (squat: r=-0.87, bench press: r=-0.79, deadlift: r=-0.82) (9). Therefore, it seems that RPE could be used as a method to autoregulate volume in the absence of velocity.…”

Section: A C C E P T E D Copyright ª 2017 National Strength and Condimentioning

confidence: 99%

Rating of Perceived Exertion as a Method of Volume Autoregulation Within a Periodized Program

Helms

Cross

Brown

et al. 2018

Journal of Strength and Conditioning Research

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Helms, ER, Cross, MR, Brown, SR, Storey, A, Cronin, J, and Zourdos, MC. Rating of perceived exertion as a method of volume autoregulation within a periodized program. J Strength Cond Res 32(6): 1627-1636, 2018-The purpose of this investigation was to observe how a rating of perceived exertion (RPE)-based autoregulation strategy impacted volume performed by powerlifters. Twelve (26 ± 7 years, n = 9 men, n = 3 women) nationally qualified powerlifters performed the back squat, bench press, and deadlift 3x per week on nonconsecutive days in a session order of hypertrophy, power, and then strength; for 3 weeks. Each session subjects performed an initial top set for a prescribed number of repetitions at a target RPE. A second top set was performed if the RPE score was too low, then subsequent back-off sets at a reduced load were performed for the same number of repetitions. When the prescribed RPE was reached or exceeded, sets stopped; known as an "RPE stop." The percentage load reduction for back-off sets changed weekly: there were 2, 4, or 6% RPE stop reductions from the top set. The order in which RPE stop weeks were performed was counterbalanced among subjects. Weekly combined relative volume load (squat + bench press + deadlift), expressed as sets x repetitions x percentage 1-repetition maximum was different between weeks (p < 0.001): 2% = 74.6 ± 22.3; 4% = 88.4 ± 23.8; 6% = 114.4 ± 33.4. Combined weekly bench press volume (hypertrophy + power + strength) was significantly higher in accordance with load reduction magnitude (2% > 4% > 6%; p ≤ 0.05), combined squat volume was greater in 6 vs. 2% (p ≤ 0.05), and combined deadlift volume was greater in 6 vs. 2% and 4% (p ≤ 0.05). Therefore, it does seem that volume can be effectively autoregulated using RPE stops as a method to dictate number of sets performed.

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“…Though rating of perceived effort (RPE) scales are widely employed in physical tasks such as sport and exercise, novel scales have been developed that are aimed at utilizing the feedback from increasing perceptions of fatigue and effort in order to predict proximity to task failure (Coquart et al, 2012;Helms et al, 2016). The application of predictions of proximity to task failure has been a particularly popular approach within resistance training in recent years to manipulate and control the intensity of effort employed in a given bout (Hackett, Johnson, Halaki & Chow, 2012;Hackett, Cobley, Favies, Michael & Halaki, 2016;Helms, Cronin, Storey & Zourdos, 2016;Zourdos et al, 2016). Considering the value of resistance training (RT) to improve physical fitness and health (Steele et al, 2017d), understanding the manipulation of variables such as effort within RT in order to maximize outcomes is of considerable interest.…”

Section: Introductionmentioning

confidence: 99%

“…However, in to better understand submaximal intensities of effort (i.e. set end-points that occur at different proximities to MF) RT modified RPE scales based upon 'repetitions in reserve' Pre-print article (not peer reviewed) published on 24/05/2020 (doi: 10.31236/osf.io/af6dv)all authors confirm they are happy to share this work 4 (RIR) have been developed (Hackett, Johnson, Halaki & Chow, 2012;Hackett, Cobley, Favies, Michael & Halaki, 2016;Helms, Cronin, Storey & Zourdos, 2016;Zourdos et al, 2016). These RIR scales are designed as a way of assessing/controlling effort by participants estimating how many repetitions they can perform before reaching MF.…”

Section: Introductionmentioning

confidence: 99%

“Just one more rep!” – Ability to predict proximity to task failure in resistance trained persons

Armes¹,

Standish-Hunt²,

Androulakis-Korakakis³

et al. 2019

Preprint

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In resistance training, the ability to predict momentary task failure (MF; i.e. maximum effort) during submaximal exercise may be affected by congruence of how (sub-)maximal effort is perceived compared with the actual effort required. The present study examined participants with at least one year of resistance training experience predicting their proximity to MF in two different experiments using a deception design. Participants performed four trials of knee extensions with single sets to their self-determined repetition maximum (sdRM) and MF using a baseline 70%1RM in the first experiment (n = 14). Aiming to minimize participants’ variability in repetition performances, they performed at 70% of their daily MVC instead of their baseline 1RM in the second experiment (n = 24). Results suggested that participants typically under predicted the number of repetitions they could perform to MF. These results suggest that participants with at least one year of resistance training experience are not adequately accurate at gauging effort in submaximal conditions during the gestalt experience of resistance training. This suggests that perceptions of effort during RT task performance may not be congruent with the actual effort required. This has implications for controlling, programming and manipulating effort in RT and potentially on the magnitude of desired adaptations such as improvements in muscular hypertrophy and strength.

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Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training

Abstract: Supplemental Digital Content is Available in the Text.

Cited by 154 publications

References 41 publications

Skeletal Muscle Protein Composition Adaptations to 10 Weeks of High-Load Resistance Training in Previously-Trained Males

Skeletal Muscle Protein Composition Adaptations to 10 Weeks of High-Load Resistance Training in Previously-Trained Males

Rating of Perceived Exertion as a Method of Volume Autoregulation Within a Periodized Program

“Just one more rep!” – Ability to predict proximity to task failure in resistance trained persons

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