AG Coaching

You can use RPE to identify progress even if reps and load stay the same.

You probably know that progressive overload is important. It's how we make sure training stays challenging over time.
It keeps your training effective as you get bigger and stronger.

We usually measure progressive overload in two ways:

Either by doing more reps with the same weight, or by increasing the weight for the same number of reps.

But there's also another way you can identify progress: with
RPE (rate of perceived exertion).

RPE is a way of measuring how close to failure you get on each set.

Side note: RPE and RIR - reps in reserve - are the same thing.

In both systems, you're estimating how many more reps you could have done in a set.

For example, 3 sets x 8 reps @ RPE7 (keep 3 reps in reserve).

From here you can warm up and figure out what weight lets you hit 8 reps @ RPE7.

But even if you don't use RPE to program load, you can still use it to track progress.

In week 1, you might do 3 x 10 for 100kg @ RPE 9.

By week 6, you might manage the same 3 x 10 for 100kg, but this time @ RPE 7.

Same load, same reps...if you weren't using RPE, you might incorrectly assume your program isn't working.

But using RPE shows that you've still made progress.

So you don't have to use it to program, but recording it might be useful.

From the day we starting working together, Laurence’s goal was to get in the best shape of his life and ultimately gain back his self confidence.

In order to achieve this, we used a periodised and progressive approach to training, whilst keeping things flexible with his nutrition, which allowed him to enjoy life.

“This process has taught me how important nutrition really is to getting in shape. Flexible dieting is definitely something I’ve enjoyed and will continue to use to help sustain my results long term.”

In our time working together, he’s lost an impressive 15kg (33lbs), improved his gym performance and built muscle in all the right areas.

It wasn’t all plain sailing either. There were trips away with friends, a lower back injury to work around and plenty of social events on the weekends.

But regardless of everything that stood in his way, he always showed up and gave it 100% both in and out of the gym and the results speak for themselves!

He’s now off on holiday and can walk down the beach with his shirt off feeling the best he’s ever felt.










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As you’re probably aware I’ve recently just got back into fishing.

On one of my sessions as I gazed out into the open sea, it popped into my head about how fishing can teach us some valuable lessons when it comes to growing muscle.

So here they are:

1️⃣ You need the right tools. If I went fishing without the right hooks, bait, lures and rods et cetera, I wouldn’t catch anything. The same goes for building muscle. You need the right tools, such as a program, appropriate exercise selection, intensity and stimulus in order for you to grow. If you just turn up and wing it half arsed then you’re setting yourself up for failure.

2️⃣ Growing muscle needs consistency. If I only went fishing when I felt like it or when the weather was in my favour, my chances of catching something would be slim to none. Muscle growth is no different. You can’t expect to gym it sporadically whenever you’re “in the right mood”. Turn up and do the work when and where you need too. No questions.

3️⃣ Muscle growth takes patience, a lot like fishing. You don’t expect to catch a fish with every single cast, you have to keep at it. Just like you don’t go to the gym for one session and expect to turn into Arnold Schwarzenegger. Give it time.

4️⃣ Growing muscle can be frustrating at times. A bit like fishing. Some days you catch something and some days you don’t. So if you around waiting for the planets to aline and life to be perfect to build your dream physique, then you’ll have a long wait my friend.

So there you go, that’s my two cents on what fishing can teach us about muscle growth.

Tight lines 🎣

With the goal of getting in shape for his upcoming holiday, Pierce is now worlds apart from where he was - lighter, leaner and on top of his game.

“I’ve worked with online coaches in the past, but never managed to get this cut before. I’ve really enjoyed this process and the end result.”

With just 3-4 hours of training per week, we managed to create enough structure to create the perfect environment for his body to change.

Utilising a variety of training methods and nutrition strategies we commonly use here at AG Coaching, Pierce lost 10kg (22lbs) and achieved his best physique to date.

We only had 10 weeks to make this happen, so things needed to be aggressive and precise, with no room for error.

Right from the get go he gave it 110% and the results speak for themselves.

Pierce is proof that you don't have to let a lack of time stop you from getting in shape. If you have 3-4 hours a week to invest in yourself, you’ll be amazed at what can happen.