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Probably the biggest benefit is that it is flexible with your body. We use a numerical scale from one to ten based on how hard a set feels. RTS seems to have tricked everyone into process orientation from top athletes to soccer moms Im seeing less focus on whats on the bar, less stress about making a certain weight, and a far improved commitment to showing up and getting the work. Now you apply your fatigue percent. So, Id like to address specifically how to convert your percentage based program into a RPE based program. Fortunately for you, you have much of the information you need already. Additionally, if you need examples of what speed these lifts tend to look like, take a look at the Instagram accounts below. Each workout will be different, as will each movement. If youre a lazy person, this isnt for you. At this point, he applies his fatigue percent. Photo courtesy m, when an athlete approaches me for coaching, I have a big task on my hands. The simplest way is to load 500 pounds and do repeated sets of two reps until the RPE climbs up to. You then trace down until you find the percentage that your program requires. There are a few ways to go about reaching that level of fatigue. As you get stronger, the weights will naturally get heavier.

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Since I conduct the majority of my coaching via email, I have developed some specialized questionnaires to help me extract these details about each new athlete. We know this means 1 to 3 reps in the tank on all work sets. Gimme something I can use! Each number on the scale has a specific meaning. So he subtracts 26 from 525 and rounds it to a weight he can load 500. For each athlete, there are many small details that affect the way they will respond to training and my job as a coach is to find out what those details are and address them in training. But thats the point your volume will automatically adjust up or down to accommodate what your body can handle. I strongly recommend you dont do that with the chart given above. If you are not getting any sleep, volume will be adjusted. These terms are fairly ambiguous and will likely mean different things to different people. Lets say our hypothetical lifter gets up to 5252 @9 RPE. Lets say our lifter is supposed to squat, doing sets of 2 reps at 8-9 RPEs, with a 5 fatigue percent. If youre having a bad day and youre not capable of what you normally can do, it automatically adjusts the weights to fit your ability on that particular day.

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Although understanding each of these topics at a high level can get complicated, a good working knowledge of them doesnt have. The warm-up is followed by a work up to the heaviest weight of the day in this case a weight that he will do a set of 2 reps that results in a 9 RPE. It might seem cumbersome at first to rate each set on a number scale, but youll quickly become used to it and able to use it comfortably. There is a lot of information I have to gather about them so I can write the most effective training programs possible. When I bring in a new athlete to RTS, one of the first things I teach them is about intensity. I like to teach with examples, so lets work through a hypothetical situation.

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Sex i göteborg independent gay shemale escorts I then pair that with the general knowledge base I have built and the results speak for themselves. The answer is auto-regulation.
Gay the nuru massage dansk striptease There will be a wide range of effective rest intervals, but if you rest too long for the intensity of work you are doing, you will never get the fatigue youre after. But if youre more interested going nuts than being productive, theres not much any system can do for you.
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