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2.29K viewsApril 11, 2017

admin April 5, 2017 0 Comments

RPE 6 work for someone like me would be quite light. For example my best bench ever is 205 and right now I doubt I could go bench 185. 4 reps in the tank on my bench might be like 120lbs only is that going to be ok?

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3 Answers

Answer 1 · 2017-04-05T16:28:56+00:00

Yes, absolutely it is ok. RPE is easily scale-able and will be applicable regardless of your strength level. There is no minimum entry level of strength to use the 10/20 methodology. RPE 6 should be super light! Using your numbers, 120 pounds sounds about right.

One piece of advice as you are getting started out: keep it simple, keep the assistance work simple and don’t over think it.

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Daniel Dalenberg

Dan Dalenberg is a pro level raw and equipped powerlifter with elite totals in the 220, 242 and 275 class. Best official raw meet lifts include an 804 squat, 507 bench press, 715 dead lift and 2006 total. Best equipped lifts include an 950 squat, 715 bench, 735 deadlift and 2400 total at 242. Dan has been training under Brian's guidance using the 10/20/Life methodology since late 2010.

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Answer 2 · 2017-04-05T20:14:55+00:00

Remember, even if something feels ‘light’ or ‘too easy,’ does NOT mean it’s too light and not working. Most of the gains you will make in your strength training life, will fall within the sweet spot of a 7.5 or so RPE – in the range of 70-85% or 7-8 RPE-ish… Keep this in mind when you feel a 6 is not doing anything.

Same goes for the opposite – even if it doesn’t feel ‘heavy’ it can still be taxing the crap out of your body and eventually hurting you.

Load, strength and corresponding weight with RPE is all relative whether 120lb or 1020lb – to your ability.

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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 · 2017-04-06T10:57:50+00:00

For an example, I use 10/20/Life with clients ranging from kids to geriatrics. Since it’s based more on RPE than anything, I can easily assess how fast the speed of the bar (or whatever) is moving and make estimates of where they are. Remember, it’s all relative. Heavy to you is heavy enough, regardless of the weight on the bar. Putting the work in is the important part.

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Will Kuenzel is the owner of Lowcountry Strength (www.LowcountryStrength.com) in Charleston, SC. Will started his athletic endeavors as a pole vault; finishing up his collegiate career with a best vault of 16’9” at a whopping 160lbs. He the track and field world to pursue bodybuilding, his first show in 2005, he won 1st place in Men’s Novice as a middle weight. One year later he took 2nd as a Men’s Junior heavy weight. Since 2007 he has been a competitive powerlifter and totaling elite as a 220lber. His best lifts in multiply equipment are a 710lbs squat, a 605lbs bench press, a 615lbs deadlift and a 1930 total. In 2008 Will started Lowcountry Strength out of his garage. Since then it has moved into a 16,000 sq/ft facility and shares space with a mixed martial arts studio. With all disciplines of powerlifting, strongman, MMA, jiu jitsu and other sports in the Charleston area getting trained under one roof, Will heads up the strength and conditioning for a wide variety of athletes and clients.

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