Question

3.31K viewsJuly 28, 2017

admin April 21, 2017 0 Comments

Hello Everyone,

I originally sent this question to Brian himself but he insisted I ask it on here to see what everyone else thinks.

I am going to be building an RPE based program and just had a question in regards to the Sets/Reps and how they correlate to the designated RPEs for that workout. I know this is very very late in the game on asking this but Brian had said that I added something that wasn’t typical of this question. For example, when it says 5×5@7RPE, would that mean in 5 working sets, build up to an RPE7 or would that mean an RPE 7 for 5 sets of 5 reps? I feel like if it was just working up to an RPE 7 that the lifter would possibly be missing out on valuable volume to build up not only strength but work capacity as well. Or with the accessory movements and programming in back down sets, would that in turn build up the volume for the athlete? I hope that isn’t worded in a confusing way. haha
Thank you.

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Brian Carroll deleted answer July 28, 2017

3 Answers

Answer 1 · 2017-04-23T12:38:44+00:00

So, your question is essentially – how much volume is the right amount?

Well, my answer will and always will be start with the minimum (1 top set), see how you respond and increase from there. I wrote about this in my article – Training Algebra. Taper up and find the right amount of volume that works for you and your recovery abilities.

That being said, just because it is one top set at RPE 7, doesn’t mean the other 4 sets are useless and wasted reps. On a normal day, a set of 5 at RPE 7 would be around 70-75% of 1RM. If you start your working sets around 60% and make small incremental jumps of around 2.5%, at the end of your top set you will have done 25 reps within the 60-70% rep range. This is directly in line with prelpin’s chart, which is a research based prescription for volume calculations. The off-season is a time for technique refinement and building weak points. That type of work does not warrant a ton of heavy work.

That is the long answer. The short answer is that “it depends” on you, your previous training, strength levels, fitness/ conditioning levels, and goals for that particular off-season.

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Paul Oneid

Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. He is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in Calgary, Alberta, Canada. Paul provides coaching services in the areas of training and nutrition through his company Master Athletic Performance and is also the co-founder of a technology company, 1-Life Inc. Stay tuned for more information on that in the future!

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Answer 2 · 2017-04-24T00:57:50+00:00

Here is a great question that I wanted to have a few of use take turns giving some thoughts. “I feel like if it was just working up to an RPE 7 that the lifter would possibly be missing out on valuable volume to build up not only strength but work capacity as well.”

The lifter in particular could possibly stand to benefit from more sets but just as likely stand to gain nothing, or regress. There are far too many variables to initially and blindly prescribe on the higher end of volume, which when compared to lower end of volume, high volume is much more likely to injury you and fatigue/regress. I’m not saying you don’t want to do this ever but one thing at a time. establish a baseline.

The key is to do as little as possible to get the most progress – be efficient. If 1 works and you’re progressing, why would you need 5. When it no longer works, then reevaluate.

Like everything else in the book, this component of suggested offseason is a part of a philosophy and not a template by any means. I state this over and over in the book. 10/20/life is not a set of rules, but more a set of guidelines to navigate your programming.

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Brian Carroll

Brian is a world-class powerlifter with over two decades of elite and pro-level powerlifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, he has returned to the pinnacle of world-class lifting (while 100% pain and symptom-free) and is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching in Jacksonville, FL. Brian’s impressive recovery has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.

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Answer 3 · 2017-05-03T19:39:24+00:00

I’ve always worked up to a to a top set of X RPE. If you hit RPE 7 on your first set and you have five more, you’ll be well past RPE 7 by the time you get done. Just like Paul said, make incremental changes, add 5lbs to each side each set, that means you won’t be very far from your ending weight when you start anyways. Those sets are for priming the CNS and working form and feeling your muscles. A 5×5 on bench should still give you a pretty sweet pump (in bodybuilder terms) and you should walk away feeling pretty swole and like you got some work in.

Keep in mind you don’t have to swing for the outfield every workout. The moderate days are just as important as the heavy days, and whenever you’re getting under the bar, you’re getting better.

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Tucker Loken

Tucker Loken is a Bodybuilder turned Powerlifter turned Powerbuilder from Eugene, Oregon. He did his first bodybuilding show when he was still in high school, and has been training male and female competitors for shows since 2011. Several years ago he decided to take a step away from his normal routine and learn how to get strong. He worked with Brian for 9 months, added 200 pounds to his raw total and qualified as an Elite lifter in the 220 pound weight class. He returned back to bodybuilding much stronger and now incorporates the 10/20/Life philosophy into his training to keep himself healthy and making continual progress in the Big 3 as well as adding size and shaping his physique. Now part of Team PRS, he brings his unique expertise of nutritional knowledge and how to balance Bodybuilding with Powerlifting to help athletes achieve their best potential.

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