ANSWERING QUESTIONS ABOUT MY PROGRAM

Summary by Krater

The creator of Calgary Barbell answers frequently asked questions about their training program, explaining RPE, fatigue and repeat sets, training maxes, week layout, tempos, and exercise modifications.

From the video

Answers: How do I use the Calgary Barbell training program and understand RPE, fatigue sets, and training maxes?

• Rate of Perceived Exertion in weightlifting
• Fatigue and repeat sets in strength training
• Training maxes percentage calculation
• Weekly workout schedule layout
• Tempo notation in weightlifting programs
• Adding general physical preparation exercises

What it concludes

• Straight number of sets should be performed in and around the specified RPE, allowing for a half-point variation.
• Fatigue sets require working up to a top set at 9 RPE, then dropping 5 percent of the bar weight for two more sets at the same rep count.
• Repeat sets require working up to a top set at 8 RPE, then repeating that same weight and rep count for four more sets.
• Training maxes should be about 95 percent of a true one-rep max.
• Estimated maxes can be calculated by taking the weight used at an 8 RPE single and dividing it by 0.92.
• Tempo notation represents eccentric descent, isometric pause, and concentric ascent speeds in seconds.