Why RPE is important in building strength and lean muscle

You have to train all ends of the rep spectrum when training to be good at life and functional fitness.

High reps, low reps, medium reps.

Heavies, mediums, lights.

No matter what we play with - the heavy stuff, the medium, or the lighter stuff - heading towards muscle failure of that muscle group is the key to the ultimate gains.

RPE 9.

When we train low rep schemes within the 1-6 range we're affecting the strength of the muscle.

When we train medium rep schemes within the 7-12 reps we're affecting the lean muscle growth of the muscle.

When we train higher rep schemes within the 12-30 reps we're affecting the endurance and growth of the muscle.

To get a response from our muscles to stimulate growth in strength or size we need our muscle tissue to send signals.

Some of the best signals it can send is when it gets triggered by a rise in lactic acid. That's why so many CrossFitters are lean and muscular as they are often pushing into the rep scheme that create lactic and hence tissue change.

To get that lactic response, we have to create intensity. A feeling of 6/10 is great for first set. In your last set we've got to tap into 9/10's to get the gains.

9/10 or RPE 9 is the sweet spot.

Elicit significant muscle responses.

Stay safe by leaving 1-2 reps in the tank.

Avoid failure and injury by avoiding reps at 10/10.

We often go heavy and test some lifts. We often do drop sets in the 70-75% range. We often do burnout sets in our finishers to test the other end of the spectrum.

We have to hit it all, but again the key is to do your working sets with intensity.

RPE 9.

So when you're in the gym in the next few weeks, try not to think so much about the kilograms on the bar.

Think in terms of RPE.

It's the best guide you can use for so many good reasons.

It's your daily guide.

It's guided by your feels.

It's not guided by the bar next to you.

Because sometimes your tired, sleepy body can only go at 70% of your usual self. So that's 63% at RPE 9 (maffs).

If we were to print the smartest t-shirt in the industry it would say RPE 9 on the front.

The one you can do daily without leading to load based injuries.

The one that guides your muscles to change.

The one that elicits the best response in your composition.

Vote RPE 9 for President.

Hit us up if you have any questions. We're always here for you.