i been using the rpe scale since alberto talked about it in a previous video a couple of months ago i love it, id used it before in lab tests at college but not for BB.
Love it, it makes so much sense listening to the way you explain this shit and not only that, not every day at the gym is the same and if you're limiting yourself based on your program taking into consideration your ideal lifts (PR's). You won't hit that brick wall of failure if it doesn't happen for you. I find that on certain days I can handle more volume so I work to that. Other days I find I can lift heavier so I work to that also keeping in mind I have the opposite type of days also.
Who said you can't? You just go on a linear phase and use the RPE scale. The RPE scale is NOT a routine or a progression plan. Its just a way to consolidate your efforts.
Cant wait to hear more about this. I have had days where I struggle to do my normal routine and then days where I just kill it and feel like I left so much on the table. PS you really need a tripod. This was sort of difficult to watch.
deadlifts are more physically draining than squats as you turn on more motor units at a raster rate because of the explosiveness. Also, at power lifting comps the deadlift is done after the squat. So I'd recommend doing squats 1st, so you'd still have some energy for deadlifts.
Great video! This is very interesting and looks good for those who lift for the results out of the gym as opposed to for the ego in the gym, especially when in a cutting phase where maintenance, recovery and energy levels are at a premium. Just pondering how fit this into my training program and what scale to use for which body parts, any thoughts?
Love the RPE scale, implemented it into my workout split not too long ago and its helped a lot. But one thing that has on my mind is that, does a nap mess with your macros?
Hey, Alberto, I saw in one of your videos you had wrapped your arms while you were doing preacher curls for that blood flow restriction technique. Question I have is there an easy way to wrap the arms? I tried it once but it took me 5 minutes to get 1 arm done. It DID seem to do something for my vascularity though, weird enough
Berto, how do you go about deciding what RPE number to aim for on what day? Is there a set programming scheme you use like say 8.5 this week, 9 the following week, etc.?
anything wrong with focusing upper/lower days for certain lifts? Such as do Squats first then DL on first lower then on second lower do Deadlift first then squats (and follow same scheme for upper days with Bench and OHP)????
As cool as this concept is, Im not sure I trust myself to auto regulate my training at this point. I know you said its never too early to start, but wouldnt you agree most newer lifters need linear progres?
So how do you determine it will be a heavier or lighter day? Do you go for a certain weight then say, "I can do more", and add more and not count that first set as a work set? For instance, you hit 365 for 3 and know you can do more weight. You put on about 375-385. Would you then go and hit 3 sets of 3?
so if you keep going in every session hitting sets at RPE 9, you will get stronger and stronger if you keep the lifting up? cos obviously the whole point of this is you do not need to worry about the weight, as it varies each day? so like you wouldnt need to try increasing the weight is what i am saying, just worry about nailing that RPE 9!?
Yes essentially. Your lifting as much as you can at RPE 9 each time. And month on month year on year the average amount lifted will increase as you get stronger. Think of it like if you have a bad day and can only lift 95kg but on others can hit 100kg, 95kg for a 'bad day' might be 5kg higher than what you could lift on a 'bad day' 4 months ago which means you are stronger.
I watched this video because I wanted to learn about RPE as it relates to bodybuilding and how to apply it.....I wasted 7 minutes of my life. Proof positive that just because someone might know a concept, doesn't mean they have the skills to teach a concept.
