Low Fatigue Training
Current Low Fatigue training program has been eye-opening this last month. Normally, Squats and Deadlifts would be at opposite days of the week to try and minimize their interference on each other, but now performing them side-by-side within 24hrs, twice a week. Being able to have a Squat session, and recover sufficiently to hit a Deadlift session the very next day is a stunning revelation - a heavy Squat session would normally have me walking like Frankenstein's monster for a couple of days at least. Adding weight to the bar each week is a sure sign that the key overall objective of gaining strength is being meet too.
But, RPE 7, or 3 reps in reserve (RIR), can be a tricky one to gauge. With RPE 8 (2 RIR) or RPE 9 (1 RIR) being closer to failure then it can be easier to assess as you know you don't have much left as the reps get harder. RPE 7 kinda means you're on the verge of feeling it get heavy, but it's just not there yet, so it's a harder cue to pick up on. And, when specifically aiming for Low Fatigue, then it's probably better to err on the safe side and not push too hard.
The general idea is to do a low rep top set of higher intensity, followed by volume work of a number of sets of lower intensity but higher reps, such as:
| Weight | Reps | Sets | RPE | Intensity |
|---|---|---|---|---|
| 140kg (22st) | 2 | 1 | 7 | 86% (e1RM 162kg) |
| 115kg (18st) | 4 | 5 | 4-5 | 71% |
Video shows the 140kg top set (orange-ish plot) side-by-side one of the 115kg volume sets (purple-ish plot). Velocity of both 140kg reps seem similar, and a good indicator of RPE 7. Still a couple of tough reps - for sure, you know you've 3 plates each side resting on your back, but it's a set that's not going to break the bank. The 115kg volume sets I'd score at RPE 5 or maybe even a 4, but with an intensity of 71% there's still enough stimulus there, but without incurring too much fatigue. Also, able to blast through these (both sets have a similar duration despite double the reps in the volume set) with minimal rest periods between sets for a shorter overall workout time - I'd normally rest 5mins between Squat sets, but for these volume sets it's just 90s - almost doubling as a cardio/HIIT session.
Still early days, but so far this "less is more" approach is making a mockery of the "no pain, no gain" mantra that's generally touted.