Comparable Workout Output by Using Velocity Feedback or Perceived Exertion in Male and Female Recreationally...

Area of Science:

• Sports science
• Exercise physiology
• Strength and conditioning

Background:

• Autoregulation is crucial for optimizing resistance training.
• Velocity feedback (VEL) and rating of perceived exertion (RPE) are common methods for monitoring training intensity.
• Understanding the comparability of these methods is essential for effective program design.

Purpose of the Study:

• To compare the effectiveness of velocity feedback (VEL) versus rating of perceived exertion (RPE) in estimating velocity drop thresholds during back squats.
• To determine if these methods yield comparable workout outputs in recreationally trained individuals.

Main Methods:

• Nineteen males and nine females performed back squats at 50% and 75% of their 1-repetition maximum (1RM).
• Participants used either VEL or RPE to determine set termination based on predefined velocity loss thresholds (10%, 20%, 40%).
• Average velocity and RPE were recorded for each repetition, with a linear mixed-effects model used for analysis.

Main Results:

• No significant differences were found between VEL and RPE for the percentage of velocity decrease or total repetitions completed per set.
• The RPE method resulted in fewer repetitions completed below the target velocity thresholds compared to VEL at both 50% and 75% 1RM.
• This suggests RPE may be more efficient in preventing excessive repetitions.

Conclusions:

• Both velocity feedback and rating of perceived exertion are viable methods for estimating velocity changes during continuous back squat sets.
• The RPE method appears more efficient by minimizing unnecessary repetitions when aiming for specific velocity decrements.
• These findings support the use of RPE as a practical autoregulatory tool in resistance training.