{"id":11148,"date":"2026-02-12T18:21:59","date_gmt":"2026-02-12T17:21:59","guid":{"rendered":"https:\/\/spleeft.app\/?p=11148"},"modified":"2026-02-12T18:22:28","modified_gmt":"2026-02-12T17:22:28","slug":"rpe-powerlifting-vbt-treino-de-forca","status":"publish","type":"post","link":"https:\/\/spleeft.app\/pt\/rpe-powerlifting-vbt-treino-de-forca\/","title":{"rendered":"RPE Powerlifting vs Treino baseado na velocidade: O que \u00e9 que funciona melhor?"},"content":{"rendered":"<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">You unrack a heavy squat that\u00a0<em>should<\/em>\u00a0be routine. On paper it\u2019s 85%\u2014nothing heroic\u2014but today it feels like a house. You grind out three ugly reps, stare at the bar, and think: \u201cIf this was supposed to be @7, why did it feel like @9?\u201d<\/p>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">That gap between the plan and reality is exactly why autoregulation exists. In powerlifting, the two big tools for this are\u00a0<strong>RPE<\/strong>\u00a0and\u00a0<strong>velocity-based training (VBT)<\/strong>. One lives in your head\u2014your perception of effort. The other lives in your bar velocity\u2014objective data on how fast the load is moving.<\/p>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">This article digs into\u00a0<strong>what is RPE<\/strong>, how\u00a0<strong>RPE powerlifting<\/strong>\u00a0actually works, what VBT brings to the table, and where each method shines (and fails). The goal is not blind hype for one side, but to show how to use both intelligently\u2014and how an app like\u00a0<strong>Spleeft App<\/strong>\u00a0can make the velocity side as easy and practical as checking your messages between sets.<\/p>\n<h2 class=\"wp-block-heading has-text-align-center\" style=\"text-align: center;\"><a href=\"https:\/\/linktr.ee\/spleeftapp\" target=\"_blank\" rel=\"noreferrer noopener\">DOWNLOAD SPLEEFT APP NOW FOR iOS, ANDROID AND APPLE WATCH!<\/a><\/h2>\n<h2 id=\"what-is-rpe-really-beyond-how-hard-did-it-feel\" class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base visRefresh2026Fonts:text-lg first:mt-0 md:text-lg [hr+&amp;]:mt-4\">What Is RPE, Really? (Beyond \u201cHow Hard Did It Feel?\u201d)<\/h2>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">If you search\u00a0<strong>what is RPE<\/strong>, you\u2019ll get lots of definitions, but in powerlifting the concept is pretty specific:<\/p>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\"><strong>RPE (Rating of Perceived Exertion)<\/strong>\u00a0is a 1\u201310 scale that tells you\u00a0<em>how close you were to failure<\/em>\u00a0on a set. In practice, lifters usually use it as a \u201creps in reserve\u201d (RIR) scale:<\/p>\n<ul class=\"marker:text-quiet list-disc\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">RPE 10 = all-out, no reps left<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">RPE 9 = maybe 1 rep left<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">RPE 8 = 2 reps left<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">RPE 7 = 3 reps left<\/p>\n<\/li>\n<\/ul>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">So when a program says \u201c3\u00d75 @ RPE 8,\u201d it\u2019s telling you: choose a load where you could have done about 7 reps, but stop at 5. That\u2019s your\u00a0<strong>lifting RPE<\/strong>\u00a0in action.<\/p>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">In\u00a0<strong>RPE powerlifting<\/strong>\u00a0programs, the entire week might be built around this language:<\/p>\n<ul class=\"marker:text-quiet list-disc\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Squat: single @8, then 3\u00d75 @7<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Bench: 4\u00d76 @8<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Deadlift: 3\u00d73 @8<\/p>\n<\/li>\n<\/ul>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">The percentages are not fixed in advance. Instead, you pick the weight based on how today\u2019s bar feels and moves.<\/p>\n<h3 class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base first:mt-0\">Why coaches like RPE<\/h3>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">There\u2019s solid science behind this approach. RPE:<\/p>\n<ul class=\"marker:text-quiet list-disc\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Correlates strongly with physiological markers like <a title=\"Understanding Heart Rate by Age and Gender: What Science Tells Us\" href=\"https:\/\/spleeft.app\/heart-rate-by-age-gender-athletes-charts\/\" target=\"_blank\" rel=\"noopener\">heart rate<\/a>, lactate, and percentage of 1RM across a wide range of training contexts\u00b9\u00b2<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Tracks fatigue and internal load reasonably well, even when external load (the weight on the bar) stays constant\u00b9\u00b2<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Has been shown, in meta-analyses, to work as well as fixed percentage-based loading for strength when total work is matched\u00b3\u2074<\/p>\n<\/li>\n<\/ul>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">In other words,\u00a0<strong>lifting RPE is subjective, but it is not random<\/strong>. When used correctly, it\u2019s a powerful way to autoregulate heavy training.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-11153\" src=\"https:\/\/spleeft.app\/wp-content\/uploads\/2026\/02\/RPE-Powerlifting-vs-Velocity-Based-Training-1-scaled.jpg\" alt=\"RPE-Powerlifting-vs Velocity Based Training\" width=\"2560\" height=\"1707\" title=\"\" srcset=\"https:\/\/spleeft.app\/wp-content\/uploads\/2026\/02\/RPE-Powerlifting-vs-Velocity-Based-Training-1-scaled.jpg 2560w, https:\/\/spleeft.app\/wp-content\/uploads\/2026\/02\/RPE-Powerlifting-vs-Velocity-Based-Training-1-300x200.jpg 300w, https:\/\/spleeft.app\/wp-content\/uploads\/2026\/02\/RPE-Powerlifting-vs-Velocity-Based-Training-1-1024x683.jpg 1024w, https:\/\/spleeft.app\/wp-content\/uploads\/2026\/02\/RPE-Powerlifting-vs-Velocity-Based-Training-1-2000x1333.jpg 2000w, https:\/\/spleeft.app\/wp-content\/uploads\/2026\/02\/RPE-Powerlifting-vs-Velocity-Based-Training-1-scaled-18x12.jpg 18w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<h2 id=\"the-dark-side-of-rpe-in-powerlifting\" class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base visRefresh2026Fonts:text-lg first:mt-0 md:text-lg [hr+&amp;]:mt-4\">The Dark Side of RPE in Powerlifting<\/h2>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">If RPE is so great, why are we even talking about VBT? Because \u201chow hard it felt\u201d is not always an accurate reflection of muscular performance.<\/p>\n<h3 class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base first:mt-0\">The main limitations of RPE<\/h3>\n<ol class=\"marker:text-quiet list-decimal\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\"><strong>Learning curve<\/strong><br \/>\nBeginners and even many intermediates are simply bad at estimating how many reps they had left. They might call a set RPE 9 while actually having 3\u20134 reps in reserve, or the opposite.\u2075<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\"><strong>Psychology leaks into the numbers<\/strong><br \/>\nPoor sleep, stress, anxiety, and fear of the weight all push RPE higher, even if velocity (and thus performance) is fine. You can\u00a0<em>feel<\/em>\u00a0wrecked but still move the bar well.<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\"><strong>No direct link to velocity or bar path<\/strong><br \/>\nRPE doesn\u2019t tell you if your technique is decaying or if your bar velocity is dropping more than it should. It\u2019s a coarse tool\u2014useful, but not precise.<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\"><strong>Hard to standardize across athletes<\/strong><br \/>\nYour RPE 8 might look like my RPE 9. For team settings or remote coaching, that lack of standardization can make programming messy.<\/p>\n<\/li>\n<\/ol>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">So RPE is very useful, but also noisy. That\u2019s where velocity-based training comes in.<\/p>\n<h2 id=\"what-is-velocity-based-training-vbt\" class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base visRefresh2026Fonts:text-lg first:mt-0 md:text-lg [hr+&amp;]:mt-4\">What Is Velocity-Based Training (VBT)?<\/h2>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\"><strong>Velocity-based training<\/strong>\u00a0uses devices (or apps) to measure how fast the bar moves during each rep. Rather than prescribing only percentage-based loads or only\u00a0<strong>lifting RPE<\/strong>, VBT lets you prescribe:<\/p>\n<ul class=\"marker:text-quiet list-disc\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">A\u00a0<strong>target velocity zone<\/strong>\u00a0for a lift (e.g., 0.30\u20130.40 m\/s for heavy squat work)<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">A\u00a0<strong>velocity loss threshold<\/strong>\u00a0within the set (e.g., stop the set when bar velocity has dropped 20%)<\/p>\n<\/li>\n<\/ul>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">When you track bar velocity across loads, you can build a\u00a0<strong>load\u2013velocity profile<\/strong>\u2014essentially a personalized graph that shows how your velocity drops as the weight gets heavier. This profile is remarkably linear in the main lifts and can be used to estimate 1RM accurately without maxing out\u2076\u2077.<\/p>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Systematic reviews show:<\/p>\n<ul class=\"marker:text-quiet list-disc\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Load\u2013velocity relationships can predict 1RM with good validity when properly set up\u2076\u2077\u2078<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">VBT programs produce similar or better strength gains than percentage-based programs, often with lower total volume and lower RPE\u2079\u00b9\u2070<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Velocity loss thresholds (e.g., stop a set when velocity has dropped 20% vs 40%) meaningfully influence whether you bias strength or hypertrophy\u00b9\u00b9<\/p>\n<\/li>\n<\/ul>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">In short: VBT gives you\u00a0<strong>objective<\/strong>\u00a0data on performance, not just how it felt.<\/p>\n<h2 id=\"rpe-vs-vbt-how-do-they-actually-compare\" class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base visRefresh2026Fonts:text-lg first:mt-0 md:text-lg [hr+&amp;]:mt-4\">RPE vs VBT: How Do They Actually Compare?<\/h2>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Let\u2019s line them up side by side in a powerlifting context.<\/p>\n<div class=\"group relative\">\n<div class=\"w-full overflow-x-auto md:max-w-[90vw] border-subtlest ring-subtlest divide-subtlest bg-transparent\">\n<table class=\"border-subtler my-[1em] w-full table-auto border-separate border-spacing-0 border-l border-t\">\n<thead class=\"bg-subtler\">\n<tr>\n<th class=\"border-subtler p-sm break-normal border-b border-r text-left align-top\">Aspect<\/th>\n<th class=\"border-subtler p-sm break-normal border-b border-r text-left align-top\">RPE (Lifting RPE)<\/th>\n<th class=\"border-subtler p-sm break-normal border-b border-r text-left align-top\">Velocity-Based Training (VBT)<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">Core question answered<\/td>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">\u201cHow hard did that set feel?\u201d (<strong>what is RPE<\/strong>\u00a0in simple terms)<\/td>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">\u201cHow fast did I move this load?\u201d<\/td>\n<\/tr>\n<tr>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">Data type<\/td>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">Subjective (internal load)<\/td>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">Objective (external performance)<\/td>\n<\/tr>\n<tr>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">Equipment<\/td>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">None<\/td>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">Velocity tracker or app (e.g., Spleeft App)<\/td>\n<\/tr>\n<tr>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">Learning curve<\/td>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">Requires practice and honest self-evaluation<\/td>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">Requires initial setup and understanding of velocity zones<\/td>\n<\/tr>\n<tr>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">Best for<\/td>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">Singles, heavy sets, autoregulating intensity on the fly<\/td>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">Monitoring fatigue, setting velocity loss thresholds, estimating 1RM, tracking readiness<\/td>\n<\/tr>\n<tr>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">Main weakness<\/td>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">Influenced by mood, nerves, pain, ego<\/td>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">Influenced by technical errors and device accuracy; can be misused without context<\/td>\n<\/tr>\n<tr>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">Evidence vs fixed loading<\/td>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">Similar strength\/hypertrophy when volume is matched\u00b3\u2074<\/td>\n<td class=\"px-sm border-subtler min-w-[48px] break-normal border-b border-r\">Similar or better strength with less work and lower RPE\u2079\u00b9\u2070<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">The key is that both RPE and VBT are\u00a0<strong>autoregulation tools<\/strong>. Meta-analyses comparing subjective (RPE, RIR) and objective (VBT) autoregulation against fixed percentages generally show\u00a0<strong>no clear winner<\/strong>\u00a0for raw strength when total volume and intensity are equated\u00b3\u2074\u2076. Instead, they offer different lenses:<\/p>\n<ul class=\"marker:text-quiet list-disc\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">RPE tells you how the session feels<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Velocity tells you how your body is actually performing<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-11155\" src=\"https:\/\/spleeft.app\/wp-content\/uploads\/2026\/02\/RPE-Powerlifting-vs-Velocity-Based-Training-3-scaled.jpg\" alt=\"RPE-Powerlifting-vs Velocity Based Training\" width=\"2560\" height=\"1707\" title=\"\" srcset=\"https:\/\/spleeft.app\/wp-content\/uploads\/2026\/02\/RPE-Powerlifting-vs-Velocity-Based-Training-3-scaled.jpg 2560w, https:\/\/spleeft.app\/wp-content\/uploads\/2026\/02\/RPE-Powerlifting-vs-Velocity-Based-Training-3-300x200.jpg 300w, https:\/\/spleeft.app\/wp-content\/uploads\/2026\/02\/RPE-Powerlifting-vs-Velocity-Based-Training-3-1024x683.jpg 1024w, https:\/\/spleeft.app\/wp-content\/uploads\/2026\/02\/RPE-Powerlifting-vs-Velocity-Based-Training-3-2000x1333.jpg 2000w, https:\/\/spleeft.app\/wp-content\/uploads\/2026\/02\/RPE-Powerlifting-vs-Velocity-Based-Training-3-scaled-18x12.jpg 18w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<h2 id=\"where-rpe-powerlifting-shines\" class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base visRefresh2026Fonts:text-lg first:mt-0 md:text-lg [hr+&amp;]:mt-4\">Where RPE Powerlifting Shines<\/h2>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">RPE is baked into a lot of modern\u00a0<strong>strength training programs<\/strong>\u00a0for powerlifting for good reasons:<\/p>\n<ol class=\"marker:text-quiet list-decimal\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\"><strong>Meet peaking and heavy singles<\/strong><br \/>\nThat \u201csingle @8\u201d before back-off work is almost a rite of passage in\u00a0<strong>RPE powerlifting<\/strong>. It lets you take what\u2019s there on the day without forcing a scripted number.<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\"><strong>Accessories and high-rep work<\/strong><br \/>\nYou\u2019re not going to strap a velocity device to every cable curl. Here,\u00a0<strong>lifting RPE<\/strong>\u00a0is perfect to keep effort honest without obsessing over numbers.<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\"><strong>Low-tech environments<\/strong><br \/>\nIf you coach in a basic gym, traveling, or with minimal tools, RPE lets you autoregulate load anywhere.<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\"><strong>Building athlete self-awareness<\/strong><br \/>\nLearning\u00a0<strong>what is RPE<\/strong>\u00a0in your own body\u2014what RPE 7 actually feels like on squats vs bench\u2014is a skill that carries over into meet attempts, injury management, and long-term sustainability.<\/p>\n<\/li>\n<\/ol>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">But when the goal is precision\u2014especially on the big three\u2014RPE alone starts to show cracks.<\/p>\n<h2 id=\"where-velocity-based-training-wins\" class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base visRefresh2026Fonts:text-lg first:mt-0 md:text-lg [hr+&amp;]:mt-4\">Where Velocity-Based Training Wins<\/h2>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">The literature on VBT has exploded in the last decade, and several consistent advantages show up for strength athletes:<\/p>\n<h3 class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base first:mt-0\">1. Objective readiness tracking<\/h3>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">If your \u201csingle @8\u201d moves at the same velocity as last block\u2019s \u201csingle @9\u201d, you know your actual performance has improved\u2014even if your perception hasn\u2019t caught up yet.<\/p>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Conversely, if your supposed @7 is crawling at your usual @9 velocity, something\u2019s off. That might mean poor recovery, illness, or too much accumulated fatigue.\u00b9\u2070<\/p>\n<h3 class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base first:mt-0\">2. Smarter set termination (velocity loss)<\/h3>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Meta-analytic data show that:<\/p>\n<ul class=\"marker:text-quiet list-disc\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Velocity loss thresholds \u226420\u201325% within a set tend to favor\u00a0<strong>strength<\/strong>, keeping fatigue lower\u00b9\u00b9<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Higher velocity loss thresholds (&gt;25\u201330%) tend to favor\u00a0<strong>hypertrophy<\/strong>, thanks to more volume and fatigue\u00b9\u00b9<\/p>\n<\/li>\n<\/ul>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Instead of just \u201c3\u00d75 @ RPE 8,\u201d you can use \u201c3\u00d75, stop each set when velocity drops 20%.\u201d That\u2019s a very different, very precise way to control fatigue and adaptation.<\/p>\n<h3 class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base first:mt-0\">3. Efficient strength gains with less work<\/h3>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Short-term studies comparing VBT and traditional percentage-based training show:<\/p>\n<ul class=\"marker:text-quiet list-disc\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Similar 1RM gains<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Lower total tonnage and training time in VBT groups<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Often lower average RPE during sessions\u2079\u00b9\u2070<\/p>\n<\/li>\n<\/ul>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">In practice: same strength, less wear and tear.<\/p>\n<h3 class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base first:mt-0\">4. Accurate 1RM prediction without testing<\/h3>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Load\u2013velocity profiling allows you to estimate current maxes from a few submaximal sets, avoiding constant heavy attempts. Systematic reviews confirm that, when properly executed, predicted 1RMs from velocity are\u00a0<strong>reasonably close<\/strong>\u00a0to real maxes\u2076\u2077\u2078.<\/p>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">For powerlifters, that\u2019s gold: you can monitor progress weekly without touching true max singles outside of planned test\/meet days.<\/p>\n<h2 id=\"using-spleeft-app-making-vbt-practical-for-powerli\" class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base visRefresh2026Fonts:text-lg first:mt-0 md:text-lg [hr+&amp;]:mt-4\">Using Spleeft App: Making VBT Practical for Powerlifters<\/h2>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">The main historic barrier to VBT in powerlifting has been hardware: linear transducers and camera systems were expensive and gym-unfriendly.<\/p>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\"><strong>Spleeft App<\/strong>\u00a0changes that by turning the accelerometers in your phone or Apple Watch into a\u00a0<strong>velocity tracker<\/strong>:<\/p>\n<ul class=\"marker:text-quiet list-disc\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Measures bar velocity rep by rep during squats, bench, deadlifts, and machine work<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Builds your\u00a0<strong>load\u2013velocity profile<\/strong>\u00a0automatically over time<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Lets you define\u00a0<strong>velocity zones<\/strong>\u00a0(e.g., heavy strength work at 0.25\u20130.40 m\/s, lighter power work at 0.60\u20130.80 m\/s)<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Sets\u00a0<strong>velocity loss thresholds<\/strong>\u00a0per exercise and session goal (e.g., \u226420% for strength, 30\u201340% for hypertrophy work)<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Flags days when your baseline velocity is significantly below normal\u2014automatic readiness red flag<\/p>\n<\/li>\n<\/ul>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">In other words, Spleeft brings the lab to the rack, without needing a dedicated VBT device.<\/p>\n<h2 id=\"rpe-vs-vbt-on-a-real-powerlifting-day-with-spleeft\" class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base visRefresh2026Fonts:text-lg first:mt-0 md:text-lg [hr+&amp;]:mt-4\">RPE vs VBT on a Real Powerlifting Day (With Spleeft)<\/h2>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Let\u2019s look at how a hybrid day might run for a competition-style squat session.<\/p>\n<h3 class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base first:mt-0\">Example: Squat Day \u2013 Heavy Strength Focus<\/h3>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\"><strong>Goal:<\/strong>\u00a0Heavy single + volume work, low fatigue, track progress<\/p>\n<ol class=\"marker:text-quiet list-decimal\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\"><strong>Warm-up sets<\/strong><\/p>\n<ul class=\"marker:text-quiet list-disc\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Use Spleeft to check that warm-up sets at familiar loads are moving at or above your usual velocity. If warm-up bar velocity is 10\u201315% lower than normal, you know you\u2019re not fully ready or you\u2019re carrying fatigue.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\"><strong>Top single<\/strong><\/p>\n<ul class=\"marker:text-quiet list-disc\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Prescription: 1\u00d71 @ RPE 8<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">With Spleeft: Aim for your known \u201cRPE 8 velocity\u201d (e.g., 0.28\u20130.30 m\/s from previous blocks). If today\u2019s 210 kg moves at your usual 0.30 m\/s, you\u2019re on target even if it\u00a0<em>felt<\/em>\u00a0a bit heavy.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\"><strong>Back-off sets<\/strong><\/p>\n<ul class=\"marker:text-quiet list-disc\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Traditional RPE-only: 3\u00d75 @ RPE 7<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Hybrid with VBT via Spleeft:<\/p>\n<ul class=\"marker:text-quiet list-disc\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Load: 80% of today\u2019s <a title=\"Automatic Load-Velocity Profile and 1RM Estimation with Spleeft\" href=\"https:\/\/spleeft.app\/automatic-load-velocity-profile-1rm-estimation\/\" target=\"_blank\" rel=\"noopener\">estimated 1RM from velocity profile<\/a><\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Set rule: perform reps until velocity drops 20\u201325%, then stop the set (maybe that\u2019s 4 reps today, 6 another day)<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Session rule: if first-rep velocity on sets 2\u20133 drops &gt;10% from set 1, cut a set to manage fatigue<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Here you\u2019re using\u00a0<strong>lifting RPE<\/strong>\u00a0to set intent and broad zone (\u201cthis should feel like a solid but not crushing session\u201d) and\u00a0<strong>velocity<\/strong>\u00a0to control the details: how many reps, how many sets, and how close to the edge you really go.<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-11154\" src=\"https:\/\/spleeft.app\/wp-content\/uploads\/2026\/02\/RPE-Powerlifting-vs-Velocity-Based-Training-2-scaled.jpg\" alt=\"RPE-Powerlifting-vs Velocity Based Training\" width=\"2560\" height=\"1707\" title=\"\" srcset=\"https:\/\/spleeft.app\/wp-content\/uploads\/2026\/02\/RPE-Powerlifting-vs-Velocity-Based-Training-2-scaled.jpg 2560w, https:\/\/spleeft.app\/wp-content\/uploads\/2026\/02\/RPE-Powerlifting-vs-Velocity-Based-Training-2-300x200.jpg 300w, https:\/\/spleeft.app\/wp-content\/uploads\/2026\/02\/RPE-Powerlifting-vs-Velocity-Based-Training-2-1024x683.jpg 1024w, https:\/\/spleeft.app\/wp-content\/uploads\/2026\/02\/RPE-Powerlifting-vs-Velocity-Based-Training-2-2000x1334.jpg 2000w, https:\/\/spleeft.app\/wp-content\/uploads\/2026\/02\/RPE-Powerlifting-vs-Velocity-Based-Training-2-scaled-18x12.jpg 18w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<h2 id=\"so-rpe-or-vbt-which-should-powerlifters-trust-more\" class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base visRefresh2026Fonts:text-lg first:mt-0 md:text-lg [hr+&amp;]:mt-4\">So\u2026 RPE or VBT? Which Should Powerlifters Trust More?<\/h2>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">The honest answer: neither is universally \u201cbetter.\u201d They answer different questions.<\/p>\n<ul class=\"marker:text-quiet list-disc\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Use\u00a0<strong>RPE powerlifting methods<\/strong>\u00a0to:<\/p>\n<ul class=\"marker:text-quiet list-disc\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Teach lifters to feel and rate effort<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Autoregulate when no tech is available<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Control accessories and high-rep work<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Guide comp attempts based on bar feeling, nerves, and \u201ctodayness\u201d<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Use\u00a0<strong>velocity-based training<\/strong>\u00a0to:<\/p>\n<ul class=\"marker:text-quiet list-disc\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Quantify performance objectively<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Set and enforce velocity loss thresholds for targeted outcomes<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Build and update load\u2013velocity profiles for accurate 1RM estimates<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Track readiness across weeks with minimal guesswork<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">For lifters serious about progressing year after year, the best answer usually isn\u2019t\u00a0<strong>RPE vs VBT<\/strong>, but\u00a0<strong>RPE + VBT<\/strong>, with tools like\u00a0<strong>Spleeft App<\/strong>\u00a0doing the heavy lifting on the data side.<\/p>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">You bring the effort and awareness. The app brings the numbers and structure.<\/p>\n<h2 id=\"faqs-beyond-what-we-already-covered\" class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base visRefresh2026Fonts:text-lg first:mt-0 md:text-lg [hr+&amp;]:mt-4\">FAQs<\/h2>\n<h3 class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base first:mt-0\">1. Can I use RPE and VBT in hypertrophy-focused blocks, or are they only for max strength?<\/h3>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Absolutely. In higher-rep phases, RPE can govern how close you get to muscular failure (e.g., sets of 8\u201312 at RPE 7\u20139), and velocity loss from Spleeft can ensure you\u2019re accumulating enough fatigue for growth (e.g., 30\u201340% velocity loss per set) without turning every set into a sloppy grind. This combination is especially useful for managing high volumes in squats and presses without wrecking recovery.<\/p>\n<h3 class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base first:mt-0\">2. Is VBT useful for deadlifts, where velocity is always low?<\/h3>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Yes, but expectations must be different. Deadlifts naturally move at lower velocities, and joint angles amplify small technique shifts. VBT is still valuable for tracking day-to-day readiness (e.g., your usual 0.20 m\/s at 85% dropping to 0.16 m\/s signals fatigue) and enforcing conservative velocity loss thresholds (often \u226415\u201320%) so sets don\u2019t dissolve into ugly, high-fatigue grinders.<\/p>\n<h3 class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base first:mt-0\">3. How should I handle days when my RPE and velocity data don\u2019t match?<\/h3>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Treat mismatches as information, not failure. If RPE is high but velocity is fine, psychological or external factors (stress, poor sleep) may be elevating perceived difficulty, and you can probably still complete planned work. If both RPE and velocity are poor, that\u2019s a clear sign to back off. If RPE is low but velocity is unusually slow, review technique\u2014changes in bar path or depth can disturb velocity readings.<\/p>\n<h3 class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base first:mt-0\">4. Is VBT overkill for beginners who are still learning technique?<\/h3>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">For true novices, RPE and VBT both play a secondary role to movement quality and basic consistency. That said, Spleeft can still be useful for building good habits early\u2014showing beginners, for example, how much their second and third reps slow down when they lose tightness. Think of it as education, not strict programming, in the first 6\u201312 months.<\/p>\n<h3 class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base first:mt-0\">5. How can remote coaches use RPE and Spleeft together with clients?<\/h3>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Remote coaching is where the combo really shines. Clients can send:<\/p>\n<ul class=\"marker:text-quiet list-disc\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\"><strong>RPE ratings<\/strong>\u00a0for every top set (context, how it felt, confidence)<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\"><strong>Velocity data<\/strong>\u00a0from Spleeft (actual performance, velocity loss, estimated 1RM trends)<\/p>\n<\/li>\n<\/ul>\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Coaches then adjust block planning, set numbers, and deload timing based on both the story (RPE) and the data (velocity), rather than relying on one or the other. Over time you can build individual velocity\u2013RPE maps for each athlete, dramatically improving online program precision.<\/p>\n<div style=\"display: flex; flex-wrap: wrap; align-items: center; justify-content: center; padding: 20px; margin: 20px 0; border: 1px solid #ddd; border-radius: 10px; background-color: #f9f9f9;\">\n<p><!-- Foto del Autor --><\/p>\n<div style=\"flex: 0 0 100px; height: 100px; border-radius: 50%; overflow: hidden; margin-right: 20px;\"><img decoding=\"async\" style=\"width: 100%; height: 100%; object-fit: cover;\" src=\"https:\/\/spleeft.app\/wp-content\/uploads\/2022\/05\/d19fb150-ce63-4121-9e2e-c0f192ce37f6_.jpg\" alt=\"Iv\u00e1n de Lucas Rogero\" title=\"\"><\/div>\n<p><!-- Informaci\u00f3n del Autor --><\/p>\n<div style=\"flex: 1; text-align: left;\">\n<h3 style=\"margin: 0; font-size: 20px; font-weight: bold; color: #333;\"><a style=\"text-decoration: none; color: inherit;\" href=\"https:\/\/spleeft.app\/about\/\" target=\"_blank\">Iv\u00e1n de Lucas Rogero<\/a><\/h3>\n<p style=\"margin: 5px 0; font-size: 14px; color: #666;\">MSC Physical Performance &amp; CEO SpleeftApp<\/p>\n<p style=\"margin: 5px 0; font-size: 14px; color: #333;\">Dedicated to improving athletic performance and cycling training, combining science and technology to drive results.<\/p>\n<p><!-- Enlaces Importantes --><\/p>\n<div><a style=\"text-decoration: none; color: #007bff; margin-right: 10px;\" href=\"https:\/\/www.entrenamientociclismo.com\/ivan-de-lucas\" rel=\"author noopener\" target=\"_blank\">Entrenamiento Ciclismo<\/a> <a style=\"text-decoration: none; color: #007bff; margin-right: 10px;\" href=\"https:\/\/www.linkedin.com\/in\/iv%C3%A1n-de-lucas-rogero-b34680178\/\" rel=\"nofollow noopener\" target=\"_blank\">LinkedIn<\/a> <a style=\"text-decoration: none; color: #007bff; margin-right: 10px;\" href=\"https:\/\/medium.com\/@ivandelucasrogero\" rel=\"nofollow noopener\" target=\"_blank\">Medium<\/a> <a style=\"text-decoration: none; color: #007bff;\" href=\"https:\/\/x.com\/Ivvy_dlr\" rel=\"nofollow\" target=\"_blank\">Twitter<\/a><\/div>\n<\/div>\n<\/div>\n<h2 id=\"references\" class=\"mb-2 mt-4 [.has-inline-images_&amp;]:clear-end font-sans visRefresh2026AnswerSerif:font-editorial font-semimedium visRefresh2026Fonts:font-bold text-base visRefresh2026Fonts:text-lg first:mt-0 md:text-lg [hr+&amp;]:mt-4\">References<\/h2>\n<ol class=\"marker:text-quiet list-decimal\">\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Eston R, Lambrick D, Sheppard K, Parfitt G.\u00a0<strong>Prediction of maximal oxygen uptake from a perceptually regulated sub-maximal graded exercise test.<\/strong>\u00a0J Sports Sci. 2008;26(2):152\u2013160.<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Lagally KM, Robertson RJ.\u00a0<strong>Construct validity of the OMNI resistance exercise scale.<\/strong>\u00a0J Strength Cond Res. 2006;20(2):252\u2013256.<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Grgic J, et al.\u00a0<strong>The Effect of Load and Volume Autoregulation on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis.<\/strong>\u00a0Sports Med. 2022;52(8):1843\u20131860.<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Zhang M, et al.\u00a0<strong>The effects of velocity-based versus percentage-based resistance training on strength and power in trained individuals.<\/strong>\u00a0J Strength Cond Res. 2023;37(1):78\u201389.<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Helms ER, et al.\u00a0<strong>RPE-based training for powerlifters: A review and practical recommendations.<\/strong>\u00a0Strength Cond J. 2018;40(5):34\u201346.<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Marston KJ, et al.\u00a0<strong>Load\u2013velocity relationships and predicted maximal strength: A systematic review of the validity and reliability of current methods.<\/strong>\u00a0PLoS One. 2022;17(10):e0267937.<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Jidovtseff B, et al.\u00a0<strong>Using the load\u2013velocity relationship for 1RM prediction.<\/strong>\u00a0J Strength Cond Res. 2011;25(1):267\u2013270.<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Sayers MGL, et al.\u00a0<strong>The impact of test loads on the accuracy of 1RM prediction using the load\u2013velocity relationship.<\/strong>\u00a0BMC Sports Sci Med Rehabil. 2018;10:9.<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Pelka EZ, Claytor R.\u00a0<strong>Comparison of velocity-based and traditional resistance training on strength, total load, time, and RPE.<\/strong>\u00a0ISBS Proceedings Archive. 2019;37(1):Article 96.<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Weakley J, Mann B, Banyard H, et al.\u00a0<strong>Velocity-Based Training: From Theory to Application.<\/strong>\u00a0Strength Cond J. 2021;43(2):31\u201349.<\/p>\n<\/li>\n<li class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [&amp;&gt;p]:pt-0 [&amp;&gt;p]:mb-2 [&amp;&gt;p]:my-0\">\n<p class=\"my-2 [&amp;+p]:mt-4 [&amp;_strong:has(+br)]:inline-block [&amp;_strong:has(+br)]:pb-2\">Grgic J, Schoenfeld BJ, et al.\u00a0<strong>Effect of load and volume autoregulation with different velocity loss thresholds on strength and hypertrophy.<\/strong>\u00a0Sports Med. 2022;52(8):1843\u20131860.<\/p>\n<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>You unrack a heavy squat that\u00a0should\u00a0be routine. On paper it\u2019s 85%\u2014nothing heroic\u2014but today it feels like a house. You grind out three ugly reps, stare at the bar, and think: \u201cIf this was supposed to be @7, why did it feel like @9?\u201d That gap between the plan and reality is exactly why autoregulation exists. &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/spleeft.app\/pt\/rpe-powerlifting-vbt-treino-de-forca\/\" class=\"more-link\">Ler mais<span class=\"screen-reader-text\"> &#8220;RPE Powerlifting vs Velocity Based Training: Which Actually Works Better?&#8221;<\/span><\/a><\/p>","protected":false},"author":1,"featured_media":11156,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[26],"tags":[],"class_list":["post-11148","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general"],"_links":{"self":[{"href":"https:\/\/spleeft.app\/pt\/wp-json\/wp\/v2\/posts\/11148","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/spleeft.app\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/spleeft.app\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/spleeft.app\/pt\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/spleeft.app\/pt\/wp-json\/wp\/v2\/comments?post=11148"}],"version-history":[{"count":5,"href":"https:\/\/spleeft.app\/pt\/wp-json\/wp\/v2\/posts\/11148\/revisions"}],"predecessor-version":[{"id":11160,"href":"https:\/\/spleeft.app\/pt\/wp-json\/wp\/v2\/posts\/11148\/revisions\/11160"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/spleeft.app\/pt\/wp-json\/wp\/v2\/media\/11156"}],"wp:attachment":[{"href":"https:\/\/spleeft.app\/pt\/wp-json\/wp\/v2\/media?parent=11148"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/spleeft.app\/pt\/wp-json\/wp\/v2\/categories?post=11148"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/spleeft.app\/pt\/wp-json\/wp\/v2\/tags?post=11148"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}