Rating of Perceived Exertion as a Method of Volume Autoregulation Within a Periodized Program
- Autores: Eric R. Helms, Matt R. Cross, Scott R. Brown, Adam Storey, John B. Cronin, Michael C. Zourdos
- Localización: Journal of strength and conditioning research: the research journal of the NSCA, ISSN 1064-8011, Vol. 32, Nº. 6, 2018, págs. 1627-1636
- Idioma: inglés
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Resumen
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.
