- The Powerlifting Technique Newsletter
- Posts
- RPE vs. Percentage-Based Training
RPE vs. Percentage-Based Training
Plus a 10 minute powerbuilding guide and squat resources.
In partnership with
This week we’re discussing RPE vs. percentage-based training, powerbuilding, and squat. As always, we’re including a poll below to ask what you want to hear more about next week.
This Week’s Resources
Partner Message
Harlo Launches 3-in-1 Electrolyte Drink
Discover Harlo, the ultimate wellness drink taking the market by storm. This isn’t just any electrolyte mix. Harlo uniquely blends collagen for skin and joint health, creatine for boosted energy levels, and essential electrolytes for optimal hydration. Perfect for enhancing your daily health regimen, Harlo delivers comprehensive benefits with each scoop.
RPE vs. Percentage-Based Training
Coach Lucero talked with us about using RPE vs. percentage-based training in this new video. Check it out and leave a comment with your thoughts.
What is RPE? What is RIR?
RPE stands for “Rating of Perceived Exertion” and originally stems from a scale created in the 70s by Gunnar Borg.
The original scale ran from 6 (no exertion) to 20 (maximum exertion), which may come as a surprise to some powerlifters who are more accustomed to a 1-10 scale when talking about RPE.
RIR stands for “repetitions in reserve” and was created by researcher Mike Tuchscherer which essentially took the concept of RPE and translated it for the lifting context in a way that made objective sense for athletes like bodybuilders and powerlifters.
Pistol Squat Progression
It’s no surprise that the pistol squat is one of the most difficult single-leg exercises to master.
A good exercise regression for the pistol squat accomplishes one of the following: (1) it targets a weak range of motion, (2) it helps you practice a difficult part of the lift, or (3) it allows for a counterbalance effect.
This unilateral (single-leg) exercise requires the lifter to squat down until their hamstring makes contact with their calf and stand back up, while balancing on just a single leg.
Obviously, this exercise demands serious leg strength, overall stability, and joint mobility.
Because of these requirements, it’s often completely avoided by lifters who actually have the potential to master it — provided they have a guide of progressions to help get them there.
New Video: 10 Minute Guide to Powerbuilding
This new video highlights the importance of balancing heavy compound lifts with isolation exercises and provides practical tips for structuring a power building session to maximize results.
Fall Prime Day Deals
Today’s the start of a two-day sale at Amazon, which means there are deep discounts on some items we love for powerlifting.
Here are a few specific offers that caught our eye this morning. Note that prices change pretty quickly, and some may sell out.
Each of the following had a discounted offer when we checked this morning.
How To Increase Hip Mobility For Squats
Restriction in the hips is one of the leading causes of feeling uncomfortable during squats or not being able to hit depth. That’s why hip mobility is important.
An Exercise to Improve Hip Mobility
Lying hip rotations can help with this. They’re a simple dynamic stretch and warm-up anyone can add to their squat warm-up to make the hip joint feel more lubricated.
Hip mobility is important for squatting because it allows you to reach good depth and feel stronger in the glutes while also preventing pain and discomfort in the hips, low back, and knees.
Lying on your back you will want to bring one leg up and into your chest and then twist the knee away from your body, crossing the ankle of that foot over the knee of the opposite leg.
Once in this position, you will move the leg that is on top back and forth and warm up the joint.
You can also press down lightly on the top knee for a nice piriformis stretch if you struggle with any tension in your glutes.
What do you need help with?Let us know where you want us to focus. We'll ask our coaches for their expertise. |
Is Bracing Necessary for Squats?
Squats and deadlifts are essential exercises in fitness and strength training but can be risky if not performed correctly.
Bracing, a technique to stabilize the core and protect the spine, is crucial for these lifts. By creating intra-abdominal pressure, bracing maximizes performance and minimizes injury risk.
So whether you’re a powerlifter, strongman, or someone who strength-trains at leisure, incorporate bracing into your programming to become an efficient lifter (and a much stronger one).
Partner Message
Seeking impartial news? Meet 1440.
Every day, 3.5 million readers turn to 1440 for their factual news. We sift through 100+ sources to bring you a complete summary of politics, global events, business, and culture, all in a brief 5-minute email. Enjoy an impartial news experience.
Rate this NewsletterOur coaches aim to provide the best information for powerlifters. Please let us know how we're doing! |