RPE Performance

Cole Waggoner, SPT, CSCS; Resilience. Perseverance. Effort.

[RPE Performance @rpeperform]

When faced with hip pain/discomfort in the squat, here are the first alternatives I look towards when a temporary pivot away from low bar is warranted:

1. High Bar Squat (if low bar is the norm)
2. SSB Squat
3. Heels-Elevated Squats
4. Goblet Squats

[RPE Performance @rpeperform]

Factors that, more often than not, play a larger role in risk for injury than technique in the weight room:

- Training load management
- Sleep
- Stress management
- Nutrition

[RPE Performance @rpeperform]

Trying to apply load management strategies in programming with zero regard for someone’s biomechanics/movement preferences is like trying to work on a car without considering what’s actually under the hood - you’ll never get optimal performance and something’s bound to break.

[RPE Performance @rpeperform]

This integrative review supports the potential of collagen peptide supplementation to mitigate muscle stress from acute strenuous resistance training. However, due to the methodological heterogeneity among the studies, further trials are needed.

- Inacio et al. 2024. MDPI

[RPE Performance @rpeperform]

The manipulation of resistance training intensity through incomplete/short recovery does not induce different molecular anabolic and metabolic responses compared with a traditional resistance training method.

- Moro et al. 2024. JSCR

[RPE Performance @rpeperform]

Lengthened partials consistently cause more growth than shortened partials, but only inconsistently do so compared to full range training, yielding similar results in upper body hypertrophy.

- Wolf et al. 2024

[RPE Performance @rpeperform]

If lying on the ground and performing a low-load exercise for a 3x10 was enough to meaningfully change the mechanics of the SIJ/pelvis…

We’d be in some big trouble.

[RPE Performance @rpeperform]

Lengthened-state eccentric training (via seated leg curls) induced greater increases in overall hamstrings muscle volumes compared to Nordic hamstring curls, especially in the muscles that cross both the hip and knee joint.

- Maeo et al. MSSE. 2024

[RPE Performance @rpeperform]

It’s generally defensible to conclude that lifting counts as more than nothing with regards to cardio, but rarely serves as a fully adequate replacement - especially when you start digging into the details of cardiac and metabolic training adaptations.

- Hong et al. 2024

[RPE Performance @rpeperform]

Individual movement characteristics persist across different learning stages/approaches, supporting the hypothesis of movement individuality even in novices. This challenges the idea that individuality should only be considered at the highest levels.

- Ammar, et al. FBB. 2024

[RPE Performance @rpeperform]

Mental imagery, self-talk, and an external attentional focus are practical strategies lifters can use to improve their performance. It’s also vital to take time to learn how to appropriately perform these and be patient to reap the benefits over time.

- Cusimamo et al. SCJ. 2024

[RPE Performance @rpeperform]

Benching to failure with 60% of 1RM loads with spotters visible led to an increase in performance of about 1.5 reps per set across three sets, compared to benching the same weight when spotters weren’t visible.

- Sheridan et al. JSCR. 2019

[RPE Performance @rpeperform]

Caffeine was most effective at improving performance when ingested in the morning, and 6 mg/kg was generally more effective than 3 mg/kg. Evening caffeine ingestion did not significantly improve performance and was associated with more side effects.

- Bougrine et al. MDPI. 2024

[RPE Performance @rpeperform]

Findings suggest that a low-volume, power-type training session results in delayed enhancement of explosive muscle performance, which is greatest at 24 hours after the activity.

- Tsoukos et al. JSCR. 2018

[RPE Performance @rpeperform]

There were no apparent superior effects of stretching or foam rolling on stiffness reduction compared with other warm up activities.

- Warneke et al. JSHS. 2024

[RPE Performance @rpeperform]

If you have long femurs or poor ankle mobility and your current squat stance feels weak, awkward, or uncomfortable, it could be worth experimenting with wider stance squats.

- Demers et al. IJES. 2018

[RPE Performance @rpeperform]

For male lifters, it appears that pec usage ramps up in the bench press before triceps usage with increasing loads. However, the opposite pattern has been observed in females - triceps usage may be prioritized, with pec usage ramping up later.

Mausehund and Krosshaug. JSCR. 2023

[RPE Performance @rpeperform]

Neoprene sleeves improved 1RM squat strength by about 5 kg relative to nylon sleeves. However, the extra tight-fitting sleeves and appropriately-fitting sleeves saw similar increases. Machek et al. JSCR. 2021

[RPE Performance @rpeperform]

1 week of acute sleep deprivation (8 hrs/night down to 5 hrs/night) decreased testosterone levels by 15% in men.

- Leproult et al. 2015. JAMA

[RPE Performance @rpeperform]

High-intensity squats and deadlifts can both cause considerable neuromuscular fatigue; however, there is little difference in the amount of fatigue between exercises.

- Barnes et al. JSCR. 2017