RPE vs. Percentage 1RM Loading in Periodized Programs Matched for Sets and Repetitions

Helms, Eric R.; Byrnes, Ryan K.; Cooke, Daniel M.; Haischer, Michael H.; Carzoli, Joseph P.; Johnson, Trevor K.; Cross, Matt R.; Cronin, John; Storey, Adam G.; Zourdos, Michael C.

doi:10.3389/fphys.2018.00247

Cited by 64 publications

(84 citation statements)

References 39 publications

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“…In recent years, a steady flow of research has been investigating the relationships between how athletes perceive training and the presence of physiological, neuromuscular, and performance fatigue ( Foster et al, 2001 ; Morishita et al, 2014 ; Haddad et al, 2017 ; Tufano et al, 2017 ). In many cases, an athlete’s RPE correlates so well to these different measures of fatigue, that some coaches and researchers go so far as to prescribe training based on how an athlete feels ( Helms et al, 2018a , b ), a decision that more traditional periodization-driven strength and conditioning coaches may find astounding. Nevertheless, the application of RPE during resistance training is becoming more commonplace, but to our knowledge, this is the first study to implement an RPE scale during assisted training.…”

Section: Discussionmentioning

confidence: 99%

Field-Based and Lab-Based Assisted Jumping: Unveiling the Testing and Training Implications

et al. 2018

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Purpose: Assisted jumping can supplement resistance training and traditional plyometric training to increase vertical jump performance. However, as coaches may choose to make field-based decisions based on lab-based research, this study determined whether a field-based assisted jumping set-up results in different ground contact times (CT), take off forces (TOF), flight times (FT), and impact forces (IF) compared to a lab-based set-up.Methods: Eighteen active males (24.8 ± 3.0 yr; 178.8 ± 7.8 cm; 77.8 ± 7.8 kg) performed two sessions of assisted jumping: one with each hand holding a commercially available resistance band (1m) that was attached to a pull-up bar (FIELD), and the other with assistance from a custom-built system of ropes, pulleys, and long (3 m) elastic bands (LAB). With each set-up, subjects performed five sets of five countermovement jumps on a force plate. Each set was performed with either bodyweight (BW), 90, 80, 70, or 60% of BW, which was achieved by either grabbing higher or lower on the bands during FIELD, or by being pulled upward via a full-body harness during LAB. The order of each visit was counter-balanced, and the order of jumps within each visit was quasi-randomized. Data from the 90, 80, 70, and 60% trials for each set-up were then expressed relative to the data of BW jumps, and these relative values were then used for analysis.Results: CTFIELD was less than CTLAB at 80, 70, and 60%. FTFIELD was greater than FTLAB at 90 and 80%, but FTLAB became greater at 60%. TOF and IF remained unchanged during LAB, but TOFFIELD was consistently less than TOF during BW, with IFFIELD generally being greater than IFLAB.Conclusion: If the purpose of assisted jumping is to spend less time on the ground without decreasing force, systems with finite adjustments and longer bands like LAB should be used. However, shorter bands similar to FIELD may also be used; but due to the larger variability of assistance throughout the range of motion, such systems may alter the neuromuscular characteristics of the jump in other ways that should be investigated in future research.

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Section: Discussionmentioning

confidence: 99%

Field-Based and Lab-Based Assisted Jumping: Unveiling the Testing and Training Implications

et al. 2018

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“…Moreover, reaching volitional fatigue at all times is not necessary to make significant gains in hypertrophy [17], especially when training with high-loads is considered [18]. Evidence indicates that significant muscle growth occurs when the majority of training sets are performed with 3-4 repetitions in reserve (with moderate to high-loads) [19]. Furthermore, it has been established that the volume of RT, defined as the total number of repetitions (repetitions x sets), together with loads used for a given exercise, is the key element of adaptation in terms of muscle hypertrophy; moreover, it has been suggested that higher volumes of effort are warranted for maximizing muscle growth response in diverse populations [12,[20][21][22][23].…”

Section: Introductionmentioning

confidence: 99%

Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

Krzysztofik

Wilk

Wojdała

et al. 2019

IJERPH

160

139

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Background: Effective hypertrophy-oriented resistance training (RT) should comprise a combination of mechanical tension and metabolic stress. Regarding training variables, the most effective values are widely described in the literature. However, there is still a lack of consensus regarding the efficiency of advanced RT techniques and methods in comparison to traditional approaches. Methods: MEDLINE and SPORTDiscus databases were searched from 1996 to September 2019 for all studies investigating the effects of advanced RT techniques and methods on muscle hypertrophy and training variables. Thirty articles met the inclusion criteria and were consequently included for the quality assessment and data extraction. Results: Concerning the time-efficiency of training, the use of agonist–antagonist, upper–lower body supersets, drop and cluster sets, sarcoplasma stimulating training, employment of fast, but controlled duration of eccentric contractions (~2s), and high-load RT supplemented with low-load RT under blood flow restriction may provide an additional stimulus and an advantage to traditional training protocols. With regard to the higher degree of mechanical tension, the use of accentuated eccentric loading in RT should be considered. Implementation of drop sets, sarcoplasma stimulating training, low-load RT in conjunction with low-load RT under blood flow restriction could provide time-efficient solutions to increased metabolic stress. Conclusions: Due to insufficient evidence, it is difficult to provide specific guidelines for volume, intensity of effort, and frequency of previously mentioned RT techniques and methods. However, well-trained athletes may integrate advanced RT techniques and methods into their routines as an additional stimulus to break through plateaus and to prevent training monotony.

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“…[3][4][5] More recently, adjusting training loads based on an athlete's rating of perceived exertion (RPE) has become an alternative to PBT, since it allows for the modification of sessional loads based on an athlete's perceptual readiness to train. 6,7 Although RPE-based methods are valid and reliable, they can be problematic since they are subjective and also require a prescribed number of repetitions in a set to be completed until adjustments can be made. Therefore, an approach that uses instantaneous repetition feedback to objectively prescribe training loads could optimize adaptation and avoid training to failure.…”

Section: Introductionmentioning

confidence: 99%

Comparison of the Effects of Velocity-Based Training Methods and Traditional 1RM-Percent-Based Training Prescription on Acute Kinetic and Kinematic Variables

Banyard¹,

Tufano²,

Delgado³

et al. 2019

International Journal of Sports Physiology and Performance

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RPE vs. Percentage 1RM Loading in Periodized Programs Matched for Sets and Repetitions

Cited by 64 publications

References 39 publications

Field-Based and Lab-Based Assisted Jumping: Unveiling the Testing and Training Implications

Field-Based and Lab-Based Assisted Jumping: Unveiling the Testing and Training Implications

Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

Comparison of the Effects of Velocity-Based Training Methods and Traditional 1RM-Percent-Based Training Prescription on Acute Kinetic and Kinematic Variables

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