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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Justin
Justin
September 28, 2020 09:35

Thank you Eric for a great article and to Andy for answering this question. With regard to using RPE to gauge our intensity, is there any guidance or research to your knowledge of that intensity being the more important factor for hypertrophy training with sets/frequency being equal? I ask in relation to how certain diet adjustments can cause earlier fatigue in lifting (i.e. Keto) or certain supplements improve performance slightly (creatine/caffeine)? If doing a low carb diet off supplements I lift 225×8 at RPE 8 twice a week on a bench vs a carb loaded training I can do 250×8 at RPE 8 twice a week, does the signal for hypertrophy change?

Thank you for your input!

Andy Morgan
Admin
Andy Morgan
September 29, 2020 09:58
Reply to  Justin

Hi Justin,

A lot of people talk about keto being “the tits” online, but the fact is, the body likes carbs to fuel training and the majority of people will find their lifting suffers without them. You have a clear sign that you do better on a higher carb diet, so I’d ditch the keto.

But if you’d like to test this more first, this article we wrote may interest you: How to Systematically Test if Keto is Right for You

Justin
Justin
September 29, 2020 20:51
Reply to  Andy Morgan

Thanks so much for the reply Andy! I agree with you, performance in the gym sans carbs is a handicap. This website has helped me change my physique at age 34 into the best shape of my life! Thanks to the whole team for all you do.

Andy Morgan
Admin
Andy Morgan
September 30, 2020 10:56
Reply to  Justin

Most welcome, Justin. 🙂

Wendy
Wendy
July 30, 2020 04:04

Great article and I am a big fan of dr. Eric’s work!

Is it normal that one cannot hit the same amount of reps for each set? E.g if 3×8 @8 RPE is prescribed with the same load, my reps will go: 8,7,6 or even worse, keeping RPE @8 each set. I am definitely not underestimating my first set RPE. Even if I would let my RPE go up it would be like 8 @8 RPE, 8 @10 RPE, 6 @10 RPE. To hit 8,8,8 with the same load, my first set would have to start @ or below 5 RPE, creeping up toward 8-9 RPE in my third set.

Could you explain how it is possible to hit the same reps for multiple sets with the same load, starting @RPE 8 and not hitting failure in final set when fatigue accumulates?! 

Thank you!

Andy Morgan
Admin
Andy Morgan
July 30, 2020 12:14
Reply to  Wendy

Hi Wendy,

Yes, absolutely. The RPE prescription is usually used for only the first set.

Wendy
Wendy
July 30, 2020 21:35
Reply to  Andy Morgan

Thank you for your reply! 🙂

I was still wondering though. If I do my first set @ RPE 8, I’ll instantly hit 8 @10 RPE the next set. The set after that I will miss reps, probably 6 @ 10 RPE, while my first set really was 8 RPE.

Andy Morgan
Admin
Andy Morgan
July 31, 2020 18:24
Reply to  Wendy

That is unusual, but if that’s the case, reduce the RPE for the first set as necessary.

Prateek Maggo
Prateek Maggo
August 19, 2020 18:19
Reply to  Andy Morgan

Thank you so much for writing such an informative article. This certainly helps me grow as an aspiring trainer. When you say RPE is used for just the first set, is that a rule I should follow for designing my programs? Currently, I vary the RPE for each set and maintain/increase/decrease it based on comfort with a movement, complexity (increase for isolation).

Thank you!

Andy Morgan
Admin
Andy Morgan
August 20, 2020 08:46
Reply to  Prateek Maggo

Not a rule, just a guideline to go with the sample programs on the rest of the site.

Tim
Tim
May 5, 2020 06:05

Great read, Eric. The topics and guidance were well organized and easy to understand. I just sent this to a friend of mine that I train with so we can begin to speak the same language when I give him pointers. Thanks for continuing to produce quality content for all of us!

Andy Morgan
Admin
Andy Morgan
May 5, 2020 07:59
Reply to  Tim

Thank you, Tim. I’ll pass this on to Eric. 🙂

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