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So können Sie RPE und RIR einfacher und effektiver gestalten
RPE (Rating of Perceived Exertion) und RIR (Reps in Reserve) sind zwei Möglichkeiten, wie ein Trainingsplan vorgeben kann, wie schwierig eine bestimmte Übung sein sollte. Beides sind Selbsteinschätzungen der Nähe zum Versagen innerhalb einer bestimmten Wiederholungs- und Belastungskombination. Wenn ein Programm beispielsweise 3 Sätze mit 5 Wiederholungen bei einer RPE von 9 auflistet, sollten Sie eine Belastung wählen, mit der Sie mindestens 6 Wiederholungen schaffen. Diese Art der Vorgabe von Belastungen für eine Übung kann unglaublich wertvoll sein, da viele Übungen mit traditionellen Methoden wie dem Prozentsatz von 1RM nicht funktionieren. Ich nehme an, wenn Sie jede Übung in einem Trainingsplan testen (maximieren) würden, um Ihr 1RM zu finden, könnten Sie theoretisch Prozentsätze verwenden, aber dafür hat niemand Zeit und selbst wenn Sie dies täten, würden Sie von den meisten Übungen keinen adaptiven Reiz erhalten. Seien wir ehrlich, Sie werden nicht viel Muskelmasse oder Kraft aufbauen, wenn Sie bei Ihren Kurzhantelcurls, Maschinenrudern und anderen Zusatzbewegungen ein 1RM ausführen.