Velocity-based training (VBT) is effective but requires tech that many athletes don’t have.
RPE (Rate of Perceived Exertion), particularly the OMNI-RES (0–10) scale, is a low-cost alternative for autoregulating training.
This study investigates if RPE can match velocity feedback in monitoring training intensity and movement velocity during the bench press.
Can trained individuals use RPE instead of real-time velocity feedback to terminate sets at specific thresholds of velocity loss (10%, 20%, 40%) in the bench press?
What did the researchers do?
Study Design
28 recreationally trained individuals (19 males, 9 females), all with 1+ year of free-weight bench press experience completed 12 total testing sessions across two weeks.
Training Sessions
- 12 total sessions per subject: 6 with velocity feedback (VEL), followed by 6 using only RPE (no feedback).
- 1 set per session, using either 50% or 75% of 1RM, performed to a target velocity loss of 10%, 20%, or 40%.
- VEL sessions (1–6): Set ended when bar speed dropped below the velocity threshold for 2 consecutive reps, using real-time accelerometer feedback.
- RPE sessions (7–12): Set ended when subjects hit a pre-learned OMNI-RES score that matched the velocity loss—no external feedback was provided.
- All reps measured for bar speed and RPE, even when subjects weren’t shown velocity, to compare accuracy between methods.
Measured Variables
- Average velocity (AV)
- RPE scores
- Number of reps within and beyond the velocity thresholds
What were the results?
- There was no significant difference between RPE and VEL for absolute or percentage velocity decreases
- There was no significant difference between RPE and VEL for total number of reps per set
- RPE resulted in fewer reps performed below the threshold across all conditions (both 50% and 75% 1RM)
- At 75% 1RM, RPE resulted in more reps being performed within the target threshold range.
- Only RPE accurately terminated sets at 40% velocity loss—both methods missed the mark at 10% and 20%
What does this mean?
- RPE can match VEL in controlling training stimulus if the athlete is well-familiarized with OMNI-RES.
- Using RPE may reduce unnecessary fatigue by avoiding extra reps below the target threshold.
- Especially at higher loads (75% 1RM), RPE keeps more reps within the "productive" range.
RPE is a practical, low-tech tool for autoregulation, especially when access to velocity devices is limited.
Limitations
- Only one exercise (bench press) was studied.
- Results may not generalize to other velocity measures (e.g., peak velocity) or perceptual scales.
Coach's Takeaway
- RPE is a valid tool for autoregulating intensity and stopping sets based on the loss of velocity.
- If you don’t have access to a velocity device, you can still train smart with RPE scores.
- Proper familiarization is key, so emphasize education when using RPE in your program.
