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Comment rendre RPE et RIR plus faciles et plus efficaces
Le RPE (évaluation de l'effort perçu) et le RIR (répétitions en réserve) sont deux façons par lesquelles un plan d'entraînement peut indiquer la difficulté d'un certain exercice. Les deux sont des auto-estimations de la proximité de la défaillance dans une certaine combinaison de répétitions et de charges. Par exemple, si un programme répertorie 3 séries de 5 répétitions à un RPE de 9, vous devez choisir une charge avec laquelle vous pouvez faire au moins 6 répétitions. Cette façon d'indiquer les charges pour un exercice peut être extrêmement utile car de nombreux exercices ne fonctionnent pas avec les méthodes traditionnelles telles que le pourcentage de 1RM. Je suppose que si vous deviez tester (maximiser) chaque exercice d'un plan d'entraînement pour trouver votre 1RM, vous pourriez alors théoriquement utiliser des pourcentages, mais personne n'a le temps pour cela et même si vous le faisiez, vous n'obtiendriez pas de stimulus adaptatif de la plupart des exercices. . Soyons réalistes, vous n'allez pas gagner beaucoup de muscle ou de force en effectuant un 1RM sur vos boucles DB, vos rangées de machines et autres mouvements accessoires.