In part one of this series, we talked about three different methods for choosing the weight on the bar:
- Percentage of 1-rep max (1RM)
- Rate of Perceived Exertion (RPE)
- Reps in Reserve (RIR)
All three methods have pros and cons, as most training options do. But here’s the good news: you don’t have to pick just one. Percentages, RPE and RIR can all be used together in the same training program for optimal strength gains. But first, let’s talk about the best use for each method individually.
Percentage of 1RM
Percentage-based training takes the guesswork out of load selection. You know exactly what weight to use based on the assigned percentage of your training max. However, it’s the least adaptable in that you’re assuming your strength levels are the same as they were when you set your max. This can be problematic if you’re training very heavy (90 percent of 1RM or more) and/or close to failure (8-10 RPE or 1-2 RIR) because fatigue could cause you to overshoot the weight on the bar.
For that reason, percentage-based training works best for:
- Submaximal training: Lighter weights further away from failure, so even if you’re a bit tired, you probably won’t run into issues. Typically done for straight sets (all sets at the same weight) with higher volume. For example, 5×5 at 70%, 8×3 at 75%, 6×2 at 80%, etc.
- Open-ended top set: One hard set done for as many reps as possible, stopping shy of failure. This is called a “plus set” in Jim Wendler’s 5/3/1 system. Decently heavy weight (85-95%), but because it’s your TRAINING max and not your absolute max, you have some breathing room even if you’re fatigued. This is a form of autoregulation like we talked about in part 1 because if you’re feeling great, you can push for more reps, or if you’re dragging ass, you simply do fewer reps.
RPE
Assigning training loads with RPE leaves lots of room for interpretation for the lifter. This is great for experienced lifters who are in tune with their readiness levels, and also important for less experienced lifters to help learn what they’re capable of on a given day. However, until this skill is developed, lifters are more likely to undershoot or overshoot training loads.
RPEs are quite versatile. Some examples:
- Heavy top set: On a heavy day, work up to one heavy set at a given RPE. For example, work up to a set of 3 reps at 9 RPE.
- Straight sets with open-ended volume: Usually done for lighter weights and more sets. For example, work up to a set of 5 reps at 7 RPE. Keep doing sets of 5 at that weight until it becomes 8 RPE. In this case, you’re hoping to in get multiple sets before fatigue sets in. This is great for determining how much work is “enough” on a given day.
- Straight sets with fixed volume: A predetermined number of sets at a given RPE. Can be done with light, moderate or heavy weight, but the weight on the bar should be adjusted to account for fatigue. For example, 5 sets of 3 at 8 RPE. You do your first 2 sets at 275 at 8 RPE, but set 3 feels a little heavier (more like a 9 RPE), so you drop down to 265 for the last 2 sets to maintain an 8 RPE.
- Strength-driven accessory work: If you’re trying to get stronger on an accessory exercise (and not just build muscle), RPE makes sense. For example, 3 sets of 10 reps at 8 RPE on a dumbbell bench press or barbell bent-over row.
RIR
RIR is the go-to option for hypertrophy training. It just makes sense: the weight on the bar doesn’t really matter, as long as you’re pushing close to muscular failure. You should absolutely aim to increase the weight little-by-little over time on your hypertrophy exercises, but as long as you’re pushing close to failure (1-3 reps away) and adding volume (sets and reps) over time, you’re probably going to grow.
In this case, you’ll choose the number of sets and the weight on the bar (or dumbbell, cable stack, etc.) and the number of reps will be open-ended. As long as you pick a weight that keeps you in a hypertrophy rep range (about 8-20 reps), you’re good. Here’s an example of a 5-week progression:
Week 1: 2 sets of 3 RIR at 50 lbs (you get 15-20 reps)
Week 2: 3 sets of 3 RIR at 55 lbs (you get 15-20 reps)
Week 3: 4 sets of 3 RIR at 60 lbs (you get 10-12 reps)
Week 4: 5 sets of 3 RIR at 65 lbs (you get 6-8 reps, so you’ll deload next because of the drop in performance and reps fell below 8)
Week 5 (Deload): 2 sets of 5 RIR at 40 lbs (easy peasy)
The week after you’ll switch to 2 RIR, start at 60 lbs and repeat the process.
Putting It All Together
Percentages, RPE and RIR can be used together in the same program to produce greater results than if each loading protocol was used in isolation. While this isn’t an article on periodization, it helps to understand that while many training programs focus on only one strength quality for several weeks in a row (i.e., 4 weeks of hypertrophy, 4 weeks of general strength, and 4 weeks of peaking before maxing out), known as block periodization, it’s entirely possible for a program to improve ALL strength qualities at the same time. This is called concurrent training, which we discuss in depth in our Optimizing the Big 3 Online Powerlifting Course.
A quick rant on training for strength and size at the same time…
It’s also important to understand that coaches and lifters who claim that you can’t get stronger AND get bigger at the same time, or that getting bigger doesn’t help you get stronger and vice versa, are ignoring the empirical evidence all around them. Getting stronger requires progressive overload, and even if you’re lifting for low reps, heavy strength training (which is highly neurological, rather than predominantly muscular) can still provide a stimulus for muscle growth. And while training like a bodybuilder won’t directly make you a better powerlifting, it increases your POTENTIAL to get stronger. Hypertrophy training increases cross sectional area around your joints (which improves your leverages), increases the size of Type II muscle fibers (the ones with the greatest force potential) and increases the number of myofibrils (which house the proteins that make muscles fibers contract) in your muscle cells.
For an incredibly thorough discussion on the topic of powerlifters training like bodybuilders, check out this article by Greg Nuckols.
And back to putting it all together…
Steal This 8-Week Program
Here’s an outline for a 12-week program that utilizes percentages, RPE and RIR all at once. It’s all about using the right variable at the right time.
Weeks 1-4
Weeks 5-8
Weeks 9-12
Here’s the breakdown:
RPE: Used for the main lift each day to allow the lifter to push hard on a good day or pull back on a rough day. RPEs stay the same for the first two blocks (the lifter is encouraged to try to increase weight each week, but if they can’t, that’s fine), then ramp up during the final block as the lifter prepares to attempt a new 1RM.
Percentage: The main lift backoff sets and second variation of each day use a percentage of the top set of the day. This forces the lifter to use a lighter weight because these variations hone in on weak points and/or technical flaws.
RIR: All accessory exercises use RIR because the main goal is to increase the size of the muscle groups that drive up the main lifts. Volume increases each week, while the RIR stays the same for 4 weeks at a time. Again, the lifter is encouraged to try to add weight to accessory movements each week, but most important is to take each set to the assignment number of reps away from failure.
This program outline is just one small example of the countless ways to use percentages, RPE and RIR in a training program. When used at the appropriate time, these variables give you the best chance to put the right weight on the bar for the task at hand.