Perceived Exertion Responses to Changing Resistance Training Programming Variables

Abstract

This study examined the influence of intensity (%1 repetition maximum [1RM]), tonnage (sets × repetitions × load), rate of fatigue (percentage decrement in repetitions from set to set), work rate (total tonnage per unit of time), rest interval (time between sets), time under load, and session duration on session rating of perceived exertion (sRPE: Borg's CR-10 scale). Here, participants performed a standardized lifting session of 5 exercises (bench press, leg press, lat pulldown, leg curl, and triceps pushdown) as either: (a) 3 sets × 8 repetitions × 3-minute recovery at 70% 1RM, (b) 3 sets × 14 repetitions × 3-minute recovery at 40% 1RM, (c) 3 sets × MNR (maximum number of repetitions) × 1-minute recovery at 70% 1RM, (d) 3 sets × MNR × 3-minute recovery at 70% 1RM, (e) 3 sets × MNR × 1-minute recovery at 40% 1RM, or (f) 3 sets × MNR × 3-minute recovery at 40% 1RM. The sRPE for session A (4 ± 1) was significantly higher than session B (2.5 ± 1), despite matched tonnage. Protocols involving MNR showed no significant difference in sRPE. Work rate was the only variable to significantly relate with sRPE (r = 0.45). Additionally, sRPE at 15-minute postexercise (5 ± 2) was not different to 30-minute postexercise (5 ± 2). In resistance training with matched tonnage and rest duration between sets, sRPE increases with intensity. In sets to volitional failure, sRPE is likely to be similar, regardless of intensity or rest duration between sets.

Differentiation between perceived effort and discomfort during resistance training in older adults:Reliability of trainee ratings of effort and discomfort,and reliability and validity of trainer ratings of trainee effort

“…In this case, each trial, irrespective of exercise, load, or training status would be expected to result in a maximal value for perceived effort since people were exercising to MF. Though those studies which have compared training to MF with training not to MF show that RPE for the active muscle is indeed higher when training to MF 26,27 , with one exception 20 , the RPE values reported by participants were not maximal in any of the studies cited above. Thus we can only assume that either; participants did not exercise to MF, or the participants were unclear as to how to report their perception of effort.…”

“…Thus we can only assume that either; participants did not exercise to MF, or the participants were unclear as to how to report their perception of effort. Increasing ratings of effort, despite conditions being controlled by training to supposed MF, were however given with lower load for lower body exercise 29 , as set volume's increased 30 , with increased volume-load 28 , and with increased work rate 26,27 supporting that participants may have expressed their feelings of increasing discomfort 19,25 . Some studies have attempted to differentiate between effort and discomfort during RT and have found that, though participants appear able to report different values for each, there is a similar pattern for both responses.…”

“…19,[23][24][25] Certain manipulations of RT variables appear to have the potential to impact upon RPE in unexpected ways and thus may indicate a conflation of perceived effort and discomfort by participants. [26][27][28][29][30] Indeed, even where studies have attempted to differentiate the two, strong relationships in their responses manifest both during traditional RT and blood flow restriction based RT [31][32][33][34] . This may be potentially be due to these studies in some cases using high effort RT conditions known also to anecdotally produce high levels of discomfort (e.g.…”

“…A number of studies 20,[26][27][28][29][30] have reported that participants exercised to MF with verbal encouragement to ensure adequate motivation and effort where RPE was measured. In this case, each trial, irrespective of exercise, load, or training status would be expected to result in a maximal value for perceived effort since people were exercising to MF.…”

Clarity in reporting terminology and definitions of set endpoints in resistance training

“…Differentiation between perceptions of effort and discomfort have been highlighted recently as important, particularly in RT, for good reason. A number of studies measuring rating of perceived exertion (RPE) using a Borg CR10 scale (where a value of 10 indicates maximal effort) reported that participants exercised to MF and received verbal encouragement to ensure adequate motivation and effort. In this case, each trial, irrespective of exercise, load, or training status, should have resulted in a maximal value for effort, because people were exercising to MF.…”