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

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

Abstract

Purpose: To investigate differences between rating of perceived exertion (RPE) and percentage one-repetition maximum (1RM) load assignment in resistance-trained males (19-35 years) performing protocols with matched sets and repetitions differentiated by load-assignment. Methods: Participants performed squats then bench press 3x/weeks in a daily undulating format over 8-weeks. Participants were counterbalanced by pre-test 1RM then assigned to percentage 1RM (1RMG, n = 11); load-assignment via percentage 1RMs, or RPE groups (RPEG, n = 10); participant-selected loads to reach target RPE ranges. Ultrasonography determined pre and post-test pectoralis (PMT), and vastus lateralis muscle thickness at 50 (VLMT50) and 70% (VLMT70) femur-length. Results: Bench press (1RMG +9.64 ± 5.36; RPEG + 10.70 ± 3.30 kg), squat (1RMG + 13.91 ± 5.89; RPEG + 17.05 ± 5.44 kg) and their combined-total 1RMs (1RMG + 23.55 ± 10.38; RPEG + 27.75 ± 7.94 kg) increased (p < 0.05) in both groups as did PMT (1RMG + 1.59 ± 1.33; RPEG +1.90 ± 1.91 mm), VLMT50 (1RMG +2.13 ± 1.95; RPEG + 1.85 ± 1.97 mm) and VLMT70 (1RMG + 2.40 ± 2.22; RPEG + 2.31 ± 2.27 mm). Between-group differences were non-significant (p > 0.05). Magnitude-based inferences revealed 79, 57, and 72% chances of mean small effect size (ES) advantages for squat; ES 90% confidence limits (CL) = 0.50 ± 0.63, bench press; ES 90% CL = 0.28 ± 0.73, and combined-total; ES 90% CL = 0.48 ± 0.68 respectively, in RPEG. There were 4, 14, and 6% chances 1RMG had a strength advantage of the same magnitude, and 18, 29, and 22% chances, respectively of trivial differences between groups. Conclusions: Both loading-types are effective. However, RPE-based loading may provide a small 1RM strength advantage in a majority of individuals.

Keywords: autoregulation; perceived exertion; powerlifting; resistance training; strength.

Figures

Figure 1
Figure 1
Weekly average RPE values for (A) for squat and (B) bench press. *p< 0.05, **p < 0.01, and ***p < 0.001. RPE, rating of perceived exertion.
Figure 2
Figure 2
Weekly average values for (A) intensity relative to pre-test 1RM per repetition for squat, (B) bench press and (C) volume load relative to pre-test 1RM for squat and (D) bench press. *p < 0.05, **p < 0.01, and ***p < 0.001. 1RM, one repetition maximum.

References

    1. Abe T., Brechue W. F., Fujita S., Brown J. B. (1998). Gender differences in FFM accumulation and architectural characteristics of muscle. Med. Sci. Sports Exerc. 30, 1066–1070. 10.1097/00005768-199807000-00007
    1. Abe T., Kondo M., Kawakami Y., Fukunaga T. (1994). Prediction equations for body composition of Japanese adults by B-mode ultrasound. Am. J. Hum. Biol. 6, 161–170. 10.1002/ajhb.1310060204
    1. Batterham A. M., Hopkins W. G. (2006). Making meaningful inferences about magnitudes. Int. J. Sports Physiol. Perform. 1, 50–57. 10.1123/ijspp.1.1.50
    1. Beaven C. M., Cook C. J., Gill N. D. (2008a). Significant strength gains observed in rugby players after specific resistance exercise protocols based on individual salivary testosterone responses. J. Strength Cond. Res. 22, 419–425. 10.1519/JSC.0b013e31816357d4
    1. Beaven C. M., Gill N. D., Cook C. J. (2008b). Salivary testosterone and cortisol responses in professional rugby players after four resistance exercise protocols. J. Strength Cond. Res. 22, 426–432. 10.1519/JSC.0b013e3181635843
    1. Becker B. J. (1988). Synthesizing standardized mean-change measures. Br. J. Math. Stat. Psychol. 41, 257–278. 10.1111/j.2044-8317.1988.tb00901.x
    1. Borresen J., Lambert M. I. (2009). The quantification of training load, the training response and the effect on performance. Sports Med. 39, 779–795. 10.2165/11317780-000000000-00000
    1. Dankel S. J., Mouser J. G., Mattocks K. T., Counts B. R., Jessee M. B., Buckner S. L., et al. . (2017). The widespread misuse of effect sizes. J. Sci. Med. Sport 20, 446–450. 10.1016/j.jsams.2016.10.003
    1. Davies T., Orr R., Halaki M., Hackett D. (2016). Erratum to: effect of training leading to repetition failure on muscular strength: a systematic review and meta-analysis. Sports Med. 46, 605–610. 10.1007/s40279-016-0509-x
    1. Fleck S. J., Kraemer W. (2014). Designing Resistance Training Programs, 4Edn. Champaign, IL: Human Kinetics.
    1. Hackett D. A., Cobley S., Davies T., Michael S., Halaki M. (2017). Accuracy in estimating repetitions to failure during resistance exercise. J. Strength Cond. Res. 38, 2162–2168. 10.1519/JSC.0000000000001683
    1. Hackett D. A., Johnson N. A., Halaki M., Chow C. M. (2012). A novel scale to assess resistance-exercise effort. J. Sports Sci. 30, 1405–1413. 10.1080/02640414.2012.710757
    1. Helms E. R., Cronin J., Storey A., Zourdos M. C. (2016). Application of the Repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength Cond. J. 38, 42–49. 10.1519/SSC.0000000000000218
    1. Helms E. R., Cross M. R., Brown S. R., Storey A., Cronin J., Zourdos M. C. (2017a). Rating of perceived exertion as a method of volume autoregulation within a periodized program. J. Strength Cond. Res. [Epub ahead of print]. 10.1519/JSC.0000000000002032
    1. Helms E. R., Storey A., Cross M. R., Brown S. R., Lenetsky S., Ramsay H., et al. . (2017b). RPE and velocity relationships for the back squat, bench press, and deadlift in powerlifters. J. Strength Cond. Res. 31, 292–297. 10.1519/JSC.0000000000001517
    1. Hopkins W. G. (2006). Spreadsheets for analysis of controlled trials, with adjustment for a subject characteristic. Sportscience 10, 46–50. Available online at:
    1. Hopkins W. G., Marshall S. W., Batterham A. M., Hanin J. (2009). Progressive statistics for studies in sports medicine and exercise science. Med. Sci. Sports Exerc. 41, 3–13. 10.1249/MSS.0b013e31818cb278
    1. IPF (2016). International Powerlifting Federation Technical Rules Book. Available online at: .
    1. Izquierdo M., Ibanez J., Gonzalez-Badillo J. J., Hakkinen K., Ratamess N. A., Kraemer W. J., et al. (2006). Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains. J. Appl. Physiol. (1985) 100, 1647–1656. 10.1152/japplphysiol.01400.2005
    1. Jones N., Kiely J., Suraci B., Collins D. J., de Lorenzo D., Pickering C., et al. . (2016). A genetic-based algorithm for personalized resistance training. Biol. Sport 33, 117–126. 10.5604/20831862.1198210
    1. Kiely J. (2012). Periodization paradigms in the 21st century: evidence-led or tradition-driven? Int. J. Sports Physiol. Perform. 7, 242–250. 10.1123/ijspp.7.3.242
    1. Klemp A., Dolan C., Quiles J. M., Blanco R., Zoeller R. F., Graves B. S., et al. . (2016). Volume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations. Appl. Physiol. Nutr. Metab. 41, 699–705. 10.1139/apnm-2015-0707
    1. Laurent C. M., Green J. M., Bishop P. A., Sjökvist J., Schumacker R. E., Richardson M. T., et al. . (2011). A practical approach to monitoring recovery: development of a perceived recovery status scale. J. Strength Cond. Res. 25, 620–628. 10.1519/JSC.0b013e3181c69ec6
    1. Moore D. R., Robinson M. J., Fry J. L., Tang J. E., Glover E. I., Wilkinson S. B., et al. . (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am. J. Clin. Nutr. 89, 161–168. 10.3945/ajcn.2008.26401
    1. Morris S. B. (2008). Estimating effect sizes from pretest-posttest-control group designs. Organ Res. Meth. 11, 364–386. 10.1177/1094428106291059
    1. Morris S. B., DeShon R. P. (2002). Combining effect size estimates in meta-analysis with repeated measures and independent-groups designs. Psychol. Methods 7, 105–125. 10.1037/1082-989X.7.1.105
    1. Ogasawara R., Loenneke J. P., Thiebaud R. S., Abe T. (2013). Low-load bench press training to fatigue results in muscle hypertrophy similar to high-load bench press training. Int. J. Clin. Med. 4, 114–121. 10.4236/ijcm.2013.42022
    1. Ormsbee M. J., Carzoli J. P., Klemp A., Allman B. R., Zourdos M. C., Kim J. S., et al. . (2017). Efficacy of the repetitions in reserve-based rating of perceived exertion for the bench press in experienced and novice benchers. J. Strength Cond. Res. [Epub ahead of print]. 10.1519/JSC.0000000000001901
    1. Page P. (2014). Beyond statistical significance: clinical interpretation of rehabilitation research literature. Int. J. Sports Phys. Ther. 9, 726–736.
    1. Pritchett R. C., Green J. M., Wickwire P. J., Kovacs M. (2009). Acute and session RPE responses during resistance training: Bouts to failure at 60% and 90% of 1RM. South Afr. J. Sports Med. 21, 23–26. 10.17159/2078-516X/2009/v21i1a304
    1. Reeves N. D., Maganaris C. N., Narici M. V. (2004). Ultrasonographic assessment of human skeletal muscle size. Eur. J. Appl. Physiol. 91, 116–118. 10.1007/s00421-003-0961-9
    1. Richens B., Cleather D. J. (2014). The relationship between the number of repetitions performed at given intensities is different in endurance and strength trained athletes. Biol. Sport 31, 157–161. 10.5604/20831862.1099047
    1. Rushall B. S. (1990). A tool for measuring stress tolerance in elite athletes. J. Appl. Sport Psychol. 2, 51–66. 10.1080/10413209008406420
    1. Sampson J. A., Groeller H. (2016). Is repetition failure critical for the development of muscle hypertrophy and strength? Scand. J. Med. Sci. Sports 26, 375–383. 10.1111/sms.12445
    1. Schoenfeld B. J., Ratamess N. A., Peterson M. D., Contreras B., Tiryaki-Sonmez G., Alvar B. A. (2014). Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. J. Strength Cond. Res. 29, 2909–2918. 10.1519/JSC.0000000000000480
    1. Shimano T., Kraemer W. J., Spiering B. A., Volek J. S., Hatfield D. L., Silvestre R., et al. . (2006). Relationship between the number of repetitions and selected percentages of one repetition maximum in free weight exercises in trained and untrained men. J. Strength Cond. Res. 20, 819–823. 10.1519/R-18195.1
    1. Tipton K. D., Rasmussen B. B., Miller S. L., Wolf S. E., Owens-Stovall S. K., Petrini B. E., et al. . (2001). Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am. J. Physiol. Endocrinol. Metab. 281, E197–E206. 10.1152/ajpendo.2001.281.2.E197
    1. Vanderburgh P. M., Batterham A. M. (1999). Validation of the Wilks powerlifting formula. Med. Sci. Sports Exerc. 31, 1869–1875. 10.1097/00005768-199912000-00027
    1. Vickers A. J., Altman D. G. (2001). Statistics notes: analysing controlled trials with baseline and follow up measurements. BMJ 323, 1123–1124. 10.1136/bmj.323.7321.1123
    1. Zourdos M. C., Klemp A., Dolan C., Quiles J. M., Schau K. A., Jo E., et al. . (2016). Novel resistance training-specific rating of perceived exertion scale measuring repetitions in reserve. J. Strength Cond. Res. 30, 267–275. 10.1519/JSC.0000000000001049

Source: PubMed

스폰서 및 공동 작업자

건강 상태

약물 개입

3
구독하다