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How to Use RIR/RPE to Program Hypertrophy Training | Autoregulation to Maximise Muscle Growth

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This video will cover how to use RIR/RPE to program hypertrophy training.
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Опубликовано:

16 июн 2021

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Комментарии : 14

@I_am_Borissss 8 месяцев назад

Very well balanced! Thank you. Best video I watched based on the RPE/RIR

@MinaASamir 3 года назад

This was the missing piece I needed to know how to load correctly and how much effort I'm putting into my workouts, thaks alot much appreciated.

@FlowHighPerformance1 3 года назад

No problem 👍

@kreat_ivan 3 года назад

Such an awesome channel. Thank you for all the info!

@FlowHighPerformance1 3 года назад

No problem, glad the content is useful 👍

@shakedaviman10 6 месяцев назад

I didnt get it well If i want to reach a set of 2 RIR or RPE 8 then how do i know what weight to use. it seems like a guess, because you can do a set of bench press with 80 KG for 5 reps and 2 RIR but when you finished the set you felt that you have at least 4 more reps in you, does this set count? or you do not count it and increase the load for the next set? another thing i think about is that if leg extetnion are in the program and it says reach RPE 8, so i can do 30+ reps with light load to reach that RPE 8.

@FlowHighPerformance1 5 месяцев назад

The exact load isn't important. Most important is to train close to failure somewhere within the 5-20 rep range. You can adjust load over time based on your performance

@shakedaviman10 5 месяцев назад

@@FlowHighPerformance1 but what if for example i gave my client this: Paused Barbell bench press: Sets: 4 Reps: 4 RPE: 7 Client: when did 4 reps with the weight he choose he felt RPE 3. Barbell shoulder press: Sets: 3 Reps: 6 RPE: 8 Client: to reach RPE 8 he had to do 12 Reps. Incline DB bench press: Sets: 3 Reps: 8-10 RPE: 8 Client did: 6 Reps and felt RPE 8 Cross cable reverse flyes Sets: 3 Reps: 10-15 RPE: 8 Client did: 23 reps and then he felt RPE 8 Cable biceps curls: Sets: 2 Reps: failure RPE: failure Client did: 45 reps to reach failure I do not have any clients, i just want to understand it a bit better and thats why I’m showing a problem when using reps and RPE or RIR together in a program. Fix me if needed please🙏🏻.

@Rainmaker153 3 года назад

Would you recommend using the same exercises for each musclegroup on every upper and lower workout in a 4 day upper/lower split? Example DB chestpress and dips for chest on both upperdays or only at the first upperday and then use two different chest exercises for the second upperday workout?

@FlowHighPerformance1 3 года назад

Either way is fine. Whatever you prefer 👍