Rating of Perceived Exertion as a Method of Volume Autoregulation Within a Periodized Program

Area of Science:

• Sports Science
• Strength and Conditioning
• Exercise Physiology

Background:

• Periodized training programs are essential for optimizing athletic performance.
• Autoregulation strategies allow for dynamic adjustments to training based on individual readiness.
• Rating of Perceived Exertion (RPE) is a subjective measure used to gauge exercise intensity.

Purpose of the Study:

• To investigate the impact of an RPE-based autoregulation strategy on training volume in powerlifters.
• To determine if RPE stops can effectively dictate the number of sets performed within a periodized program.

Main Methods:

• Twelve nationally qualified powerlifters participated in a 3-week training program.
• Subjects performed back squats, bench presses, and deadlifts three times per week.
• An RPE stop protocol was implemented, where sets continued until a target RPE was reached or exceeded, with varying load reductions for back-off sets (2%, 4%, 6%).

Main Results:

• Significant differences in weekly relative volume load were observed between the 2%, 4%, and 6% RPE stop conditions (p < 0.001).
• Higher load reduction percentages (6% vs. 2%) resulted in significantly greater combined squat and deadlift volume.
• Bench press volume was significantly higher with greater load reductions (2% > 4% > 6%).

Conclusions:

• RPE stops serve as an effective method for autoregulating training volume in powerlifting.
• This autoregulation strategy allows for adaptable training adjustments based on perceived exertion.
• The findings support the use of RPE stops to manage training volume within periodized strength programs.