RPE - RIR Scale Explanation (7-Week Training Program Series)

A description about the RPE/RIR Scale (Adapted from Zourdos et al 2015) as it pertains to resistance training. This is the method we will use to program our loads in The 7-Week Training Program Series.

RPE SCALE: (Load = Weight on the bar)

10 = Could not do more reps or load
9.5 = Could not do more reps, could do slightly more load
9 = Could do 1 more rep
8.5 = Could definitely do 1 more rep, possibly 2 more
8 = Could do 2 more reps
7.5 = Could definitely do 2 more reps, possibly 3 more
7 = Could do 3 more reps
5-6 = Could do 4 to 6 more reps
1-4 = Very light to light effort

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Steve is a Nationally Registered Dietitian, with a Master’s Degree in Dietetics, Nutrition & Exercise Physiology. He is a fitness, print and commercial model, who has been training for over 10 years, and has dedicated his life to learning everything he can about how to improve one’s health, body and mind. It is Steve’s mission to help 1,000,000 people improve the quality of their life, through exercise and nutrition.

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Thanks for explaining this! Two questions only
1. Do the rest of the percentages of the 1RM change each day like the 1RM does?
2. Is RPE like the "Quality over quantity" approachment? I mean, as you are doing reps your performance tecnique will be decreasing. So for example, when doing pull ups or dips at the 9th rep your tecnique decrease a little bit, so as RPE said, would you stop there?