30 reactions | RPE explained (without the fluff): RPE = Rate of...

What is RPE and RIR? RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve) are essential tools for gauging effort and intensity in your training. These metrics help ensure you’re pushing hard enough to make progress and achieve your goals. Here’s a quick exercise: After your next set, assess your RPE—did you reach a 9-10, where you had only 1-2 reps left in the tank before hitting failure? That’s the top level of effort! For most of your training, aim for a 7-10 RPE. This means you should f

With muscle hypertrophy, it is much more appropriate to use the rate of perceived exertion as a gauge for training intensity versus a percentage of a one rep max. The rate of perceived exertion is a subjective measurement: when do you reach your threshold where the movement starts breaking down or you can no longer move it properly? And how hard does the exercise feel to you in terms of your pain threshold and psychological tolerance? This varies person to person. Some people are absolutely psyc