I went from doing all my sets “to failure”, to first set 8RPE (rate of perceived exertion). So three sets, all the same number of reps and weight.
I work it backwards. The third set should be very close to 10RPE if I get 8RPE right on the first set. If it’s under then I do extra reps to get there. The next time I do that exercise I can see the extra reps and adjust accordingly.
This is SO much better on my aging body, and I’m still able to keep up progressive overload at the same rate as I was with “to failure”.
For those who don’t know RPE is a self assessed evaluation about how hard a set was to complete. It’s a scale from 1 to 10. 10 means there’s nothing left, complete fatigue at the end and no hope of any more reps. 8 generally means that you have about 2 reps left in the tank.
Nothing formal. Pull, pull, legs and a rest day. I stick to fundamental exercises like bench press, chin ups, squats, leg presses, cable rows, lat pull downs, preacher curls, lat raises and Arnold presses.
I start off with about half my normal weight and comfort 20 to 25 reps as a warm up for most exercises. I aim for 8 to 12 reps, of the same weight for 3 sets of the same number of reps in each set.
I use the free version of an app called, “Strong”. It lets you keep three different active workout routines, which is just enough for pull,push,legs. It makes it easy to keep track of progressive overload. Personally, I aim for 1 more rep each day until I get to 12+ reps. Then add more weight. Rinse and repeat.
I went from doing all my sets “to failure”, to first set 8RPE (rate of perceived exertion). So three sets, all the same number of reps and weight.
I work it backwards. The third set should be very close to 10RPE if I get 8RPE right on the first set. If it’s under then I do extra reps to get there. The next time I do that exercise I can see the extra reps and adjust accordingly.
This is SO much better on my aging body, and I’m still able to keep up progressive overload at the same rate as I was with “to failure”.
For those who don’t know RPE is a self assessed evaluation about how hard a set was to complete. It’s a scale from 1 to 10. 10 means there’s nothing left, complete fatigue at the end and no hope of any more reps. 8 generally means that you have about 2 reps left in the tank.
Do you follow a program?
Nothing formal. Pull, pull, legs and a rest day. I stick to fundamental exercises like bench press, chin ups, squats, leg presses, cable rows, lat pull downs, preacher curls, lat raises and Arnold presses.
I start off with about half my normal weight and comfort 20 to 25 reps as a warm up for most exercises. I aim for 8 to 12 reps, of the same weight for 3 sets of the same number of reps in each set.
I use the free version of an app called, “Strong”. It lets you keep three different active workout routines, which is just enough for pull,push,legs. It makes it easy to keep track of progressive overload. Personally, I aim for 1 more rep each day until I get to 12+ reps. Then add more weight. Rinse and repeat.
For it not being a real program that’s actually pretty decent.