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

Area of Science:

• Exercise Physiology
• Sports Science
• Strength and Conditioning

Background:

• Load assignment is crucial for optimizing resistance training adaptations.
• Percentage of one-repetition maximum (1RM) and rating of perceived exertion (RPE) are common methods for prescribing training intensity.
• Limited research directly compares these methods under matched training volumes.

Purpose of the Study:

• To compare the effects of percentage 1RM versus RPE-based load assignment on strength and muscle thickness.
• To investigate potential differences in adaptations between these two resistance training protocols.

Main Methods:

• Eight-week daily undulating resistance training program (squats and bench press) in resistance-trained males.
• Two groups: percentage 1RM group (1RMG) and RPE group (RPEG) with matched sets and repetitions.
• Muscle thickness of pectoralis and vastus lateralis measured via ultrasonography pre- and post-intervention.

Main Results:

• Both 1RMG and RPEG demonstrated significant increases in 1RM strength for squat and bench press, and muscle thickness.
• No statistically significant differences in strength or muscle thickness gains were observed between the groups.
• Magnitude-based inferences suggested a potential small advantage in strength gains for the RPE group in a majority of participants.

Conclusions:

• Both percentage 1RM and RPE are effective methods for load assignment in resistance training.
• RPE-based loading may confer a slight strength benefit for a larger proportion of individuals compared to percentage 1RM.
• Further research could explore individual responses to different load assignment strategies.