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3.70K 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

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Answer 1 · 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

Owner and Founder at PowerRackStrength.com

Brian is a retired world-class powerlifter with over two decades of world-class powerlifting. From 1999 to 2020, Brian Carroll was a competitive powerlifter, one of the most accomplished lifters in the sport's history. Brian started off competing in bench press competitions 'raw,' then, shortly into the journey, he gravitated toward equipped lifting as there were no "raw" categories then. You only had to choose from single-ply (USPF) and Multi-ply (APF/WPC). Brian went on to total 2730 at 275 and 2651 at 242 with more than ten times his body weight in three different classes (220, 242, 275), and both bench pressed and deadlifted over 800 pounds in two other weight classes. He's totaled 2600 over 20 times in 2 different weight classes in his career. With 60 squats of 1000lbs or more officially, this is the most in powerlifting history, regardless of weight class or federation, by anyone not named David Hoff. Brian realized many ups and downs during his 20+ years competing. After ten years of high-level powerlifting competition and an all-time World Record squat at 220 with 1030, in 2009, Brian was competing for a Police academy scholarship. On a hot and humid July morning, Brian, hurdling over a barricade at 275lbs, landed on, fell, and hurt his back. After years of back pain and failed therapy, Brian met with world-renowned back specialist Prof McGill in 2013, which changed his trajectory more than he could have imagined. In 2017, Brian Carroll and Prof McGill authored the best-selling book about Brian's triumphant comeback to powerlifting in Gift of Injury. Most recently (10.3.20) -Brian set the highest squat of all time (regardless of weight class) with 1306 lbs – being the first man to break the 1300lb squat barrier at a bodyweight of 303 lbs.

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