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  1. #1
    Registered User philip750's Avatar
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    Rpe vs percentages based strength programs?

    I have mostly been doing pure hypertrophy training for the past years, but want to go into more strength training. When training for hypertrophy i have used rir and rep range for loading zone to set the intensity and effort.

    As i now want to do more strength based programs, the thing is that im not that big fan off percentage based programs and spreadsheets etc. Does it work fine to use rpe instead off percentages to dictate load?

    Is there any good strength programs out there that only use rpe? And how would you guys run an rpe based strength program, if you guys could post an example, i would be happy!
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  2. #2
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by philip750 View Post
    I have mostly been doing pure hypertrophy training for the past years, but want to go into more strength training. When training for hypertrophy i have used rir and rep range for loading zone to set the intensity and effort.

    As i now want to do more strength based programs, the thing is that im not that big fan off percentage based programs and spreadsheets etc. Does it work fine to use rpe instead off percentages to dictate load?

    Is there any good strength programs out there that only use rpe? And how would you guys run an rpe based strength program, if you guys could post an example, i would be happy!
    Barbell Medicine The Bridge is only RPE, if I remember correctly. But it involves using a spreadsheet.

    RTS has some great templates involving an initial RPE set and then percentage work off of that initial RPE, also involves a spreadsheet.
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  3. #3
    Registered User WolfRose7's Avatar
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    Plenty, though x% as back. Off from top set is common and useful.

    Example protocol
    3@7, 3@8, 3@9
    Load drop, 5@9
    Load drop 2 sets of 5

    You could also write the % to drop as well.
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  4. #4
    Registered User philip750's Avatar
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    Thanks guys!
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