If you want to know how to use the RPE scale to safely gain muscle and strength faster, then you want to listen to this podcast.
One of the most important aspects of weightlifting is progression.
This is the difference between exercise (moving your body to burn calories and improve health) and training (exercising according to a plan designed to produce specific long-term outcomes).
This is the key to avoiding stagnation in muscle and strength gain, and to breaking through the many plateaus that will occur throughout your fitness journey.
There are a number of ways to progress in your weightlifting workouts, but many of the most practical and effective ones share this in common:
They involve prescribed levels of difficulty in individual sets.
In other words, some sets are supposed to be moderately challenging, while others are supposed to involve near-maximum effort.
For example, one of my favorite progression models is known as double progression, and it works like this:
You work with a given weight in a given rep range, and once you hit the top of that rep range for one, two, or three sets (depending on the programming), you move up in weight, and work with it until you hit the top of your rep range again for the required number of sets, move up, and so on.
In this way, you first progress in your reps with a given weight, and then progress with the amount of weight you’re lifting. Hence, “double progression.”
Here’s a key question though:
How difficult are these sets supposed to be?
Well, if you want to get the most out of double progression, you want to end your working (heavy) sets one or two reps shy of failure.
In other words, you want your working sets to be pretty damn difficult.
This way of looking at the difficulty of exercise (in this case, weightlifting), brings us to the topic at hand: the RPE scale.
As you’ll soon see, the RPE scale is a simple but powerful tool for workout programming, and especially for strength training, because it can help you gain muscle and strength faster while simultaneously reducing the risk of injury or overtraining.
What did you think of this episode? Have anything else to share? Let me know in the comments below!
I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.
If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.
THOUSANDS OF PEOPLE HAVE USED MY BOOKS TO BUILD THEIR BEST BODIES EVER. WILL YOU BE NEXT?
If you want a "paint-by-numbers," step-by-step blueprint for building a muscular, lean, strong body...faster than you ever thought possible...then you want to check out my bestselling books.
Here's a little sneak peek of what you'll learn inside...
The 7 biggest muscle building myths & mistakes that keep guys small, weak, and frustrated. (These BS lies are pushed by all the big magazines and even by many trainers.)
How to build meal plans that allow you to build muscle, lose fat, and get healthy with ease…eating foods you love (yes, including those deemed “unclean” by certain “gurus”)…and never feeling starved, deprived, or like you’re “on a diet.”
The 5 biggest fat loss myths & mistakes that keep women overweight, disappointed, and confused. (These BS lies are pushed by all the big magazines and even by many trainers.)
An all-in-one training system that delivers MAXIMUM results for your efforts…spending no more than 3 to 6 hours in the gym every week…doing workouts that energize you, not wipe you out.
A no-BS guide to supplements that will save you hundreds if not THOUSANDS of dollars each year that you would’ve wasted on products that are nothing more than bunk science and marketing hype.
And a whole lot more!
The bottom line is you CAN achieve that “Hollywood body" without having your life revolve around it. No long hours in the gym, no starving yourself, and no grueling cardio that turns your stomach.
My book will show you how. Get it today and let’s build a body you can be proud of.