Dr. Mike from Renaissance Periodization presents an insightful approach to help you break through strength plateaus by recalibrating relative effort. In this article, we will explore the two types of plateaus that occur due to issues with relative effort and discuss a step-by-step solution to address these problems.
Types of Plateaus Due to Relative Effort Problems
- Training at an average of RPE-6 or less: You might think you’re training hard, but in reality, your workouts are too easy to stimulate strength gains in non-beginners.
- Training at RPE-9 or 10 every time: This level of intensity is highly fatiguing and unsustainable, leading to inconsistent performance and an inability to build momentum for strength gains.
Step-by-Step Solution to Recalibrate Relative Effort
- Start at RPE-6 or 7: Choose a load and number of reps that you believe is a 6 or 7 on the Rate of Perceived Exertion (RPE) scale.
- Add 5 pounds every week: Regardless of the RPE, add 5 pounds to the bar every week for the entire mesocycle (8 weeks) while maintaining the same number of reps.
- Keep pushing through: As the training becomes harder, ensure that you have a spotter and keep pushing yourself to get the same number of reps with the increased weight.
- Acknowledge failure: If you fail to match your reps in two consecutive sessions despite maximum effort, it’s time to take a de-load week to recover.
- Restart the process: Begin your next mesocycle with a load midway between where you started and where you failed. Repeat the entire process until you hit another plateau.
Must-Dos for Success
- Push yourself: Adopt a do-or-die mentality and strive to match last week’s reps this week with 5 more pounds. Only accept defeat when technique breaks down or you physically can’t move the bar.
- Start at a lower RPE: For those who tend to train too hard, it is crucial to start at a lower RPE at the beginning of the process. This ensures that you have more productive weeks of training and avoid hitting a plateau too soon.
Conclusion
Recalibrating relative effort can help you break through strength plateaus by ensuring that your training remains challenging and sustainable. By following Dr. Mike’s step-by-step solution, you can optimize your workouts and make consistent progress. The key takeaways are to start at an appropriate RPE, progressively add weight, push yourself to maintain the same number of reps, and restart the process when you hit a plateau. This approach will help you better understand your body’s capabilities and achieve long-term strength gains.
