Drop weight to maintain RPE?

[Pantera]

Just started creeping death 2. First time training with RPE guidelines.

Quick question: suppose I'm told to do 4 sets of 8 reps with RPE 9. There's no way that I can stick to the same weight for every set while also staying at RPE 9 AND hitting 8 reps. Do I just stick to the same weight and get, say, 8 reps on my first set, 7 on my second set, and 6 on my last two sets (with each set being RPE 9).

Or do I drop the weight set after set so I get 8 reps at RPE 9 for each set?

 

[Ridethelightningbarefoot]

So at the base of rpe, sets, reps, etc. Is intermuscular tension. As long as your doing that your muscle will grow. Obviously progressive overload is the next thing you should pay attention to. Over time increasing weight. Your body does not grow in a linear way. You will have month where your taking one step forward and one step back. Or you lose progress for a short time but then you also have months where your poppin PRs non stop. The only way your really gonna go backwards is if you stop. Thats why people preach consistency. Just focus on doing what you can and be patient and you will grow. Dont overwork yourself or beat yourself up. Over work like your tired and sore all the time and your progress just stagnates hard or you go backwards a lot

 

[Hightower]

Just started creeping death 2. First time training with RPE guidelines.

Quick question: suppose I'm told to do 4 sets of 8 reps with RPE 9. There's no way that I can stick to the same weight for every set while also staying at RPE 9 AND hitting 8 reps. Do I just stick to the same weight and get, say, 8 reps on my first set, 7 on my second set, and 6 on my last two sets (with each set being RPE 9).

Or do I drop the weight set after set so I get 8 reps at RPE 9 for each set?

I think I need to lose weight.

 

[Hightower]

So at the base of rpe, sets, reps, etc. Is intermuscular tension. As long as your doing that your muscle will grow. Obviously progressive overload is the next thing you should pay attention to. Over time increasing weight. Your body does not grow in a linear way. You will have month where your taking one step forward and one step back. Or you lose progress for a short time but then you also have months where your poppin PRs non stop. The only way your really gonna go backwards is if you stop. Thats why people preach consistency. Just focus on doing what you can and be patient and you will grow. Dont overwork yourself or beat yourself up. Over work like your tired and sore all the time and your progress just stagnates hard or you go backwards a lot

Very clear and understandable explanation. Many people make the mistake of training constantly to the limit of their capabilities, instead of training in cycles.

 

[Mac11wildcat]

Just started creeping death 2. First time training with RPE guidelines.

Quick question: suppose I'm told to do 4 sets of 8 reps with RPE 9. There's no way that I can stick to the same weight for every set while also staying at RPE 9 AND hitting 8 reps. Do I just stick to the same weight and get, say, 8 reps on my first set, 7 on my second set, and 6 on my last two sets (with each set being RPE 9).

Or do I drop the weight set after set so I get 8 reps at RPE 9 for each set?

If you’re just starting a new program, load for a prescribed RPE can be very hard to estimate.

I always preferred RIR if any exertion scale is used, but this table should help.

As long as you’re not failing 4 sets straight in RPE ~8-9 programming you’re OK. As mentioned above, the goal is progression. You won’t nail the load to RPE/RIR relation every week. Whether you choose to reduce weight or do less reps this set and adjust next week, just don’t push things beyond the prescribed intensity. Meadow’s programs are very specific for a reason. Wasn’t my cup of tea but he was a figurehead in the industry for a reason.

 

[Hightower]

If you’re just starting a new program, load for a prescribed RPE can be very hard to estimate.

I always preferred RIR if any exertion scale is used, but this table should help.
View attachment 175374
As long as you’re not failing 4 sets straight in RPE ~8-9 programming you’re OK. As mentioned above, the goal is progression. You won’t nail the load to RPE/RIR relation every week. Whether you choose to reduce weight or do less reps this set and adjust next week, just don’t push things beyond the prescribed intensity. Meadow’s programs are very specific for a reason. Wasn’t my cup of tea but he was a figurehead in the industry for a reason.

I have not seen this table, it looks very literate.