What is RPE and How Can You Use for Max Gains | Educational Video | Biolayne 

Layne is that dude. I rarely train to failure. Only when testing maxes and I’ll go for 3RM instead of 1RM. I usually train at relative intensity too. Keeps me feeling fresh and springy.

If a BBing program said 4 working sets x 8 I’d fire that coach or never use that 1980’s gum ball machine ever again for training advice 🤔

It's not. Because % doesn't take into account your fatigue or condition on the day. If your 1rm is 100kgs then 75% is 75kgs. But you're not always at a condition where you could perform your 1rm. What if you walk into a gym and your 1rm that day (for many factors) is 90kg. Well suddenly 75kgs is 83.3% which is a decent jump from 75%. So percents end up being less objective because they don't account for variations in performance on the day.

lol theyre both subjective to how youre feeling. just a different way to say the same thing

@@12345678abracadabra no, they're not. Intensity Percentages are objective. If your max lift is 100 pounds, then 75% of that will be 75 pounds, regardless of how you're feeling on that day.

@@JJvideoman you don't recheck your 1RM every workout. Once you know your 1RM, percentages are based on that number until you recheck. If you test your 1RM and it's 100 pounds and you're programming for 75% of your 1RM, you go based off the test 1RM. Not 75% of the hypothetical 1RM that you may be able to lift on that particular day. As for fatigue, RHR is a better metric to use than RPE. If your RHR is elevated by 5% more than usual, then it's a good idea for a deload. If it's more than 10% higher, then it's a good idea to take an active recovery day. Been using this method with my athletes for the last 8 years and I've found it to be a much more effective way to train.

@@TeamYouphoric I know, that's my point. Re read what I actually said.

Same I actually added a 200 lbs to my total in 8 weeks which is insane

That's typically the difference between experience levels. High level lifters can take it to that line better than a beginner or advanced lifter can. I still use percentages for my programing. I like RPE but i still miss judge My RPE often. So the percentage is a good fall back.

@@pureruckuspower2165 I can certainly buy that high level lifters can take it much *closer* to that line, but I cannot buy that they could actually replicate what a true ‘your life or your family’s life is at stake’ circumstance would do for the brain’s ability to recruit muscle.

@@ashleydawson4057 that's a little nit pickin I think. Besides if you want to be accurate like that, most people when in a "gun to their head" situation freeze and don't do a thing lol. All that's bein said is. Can you get fully sufficient neural recruitment to complete that heavy task. But in a bro science world that comes out like. Lift it like it's Killin you dog or whatever.

@@pureruckuspower2165 so I know on its face what I’m saying sounds nit picky. But I think what frustrates me about the conversation around failure is that bros and science guys/girls alike talk about it like there’s some sort of universal, fixed scientific standard for failure that can be broadly applied to everyday training when in reality the definition itself is wrought with subjectivity and one’s ability to both mentally and physically achieve this failure state would be partially dependent on factors outside our awareness and control. And I do think that challenges it’s value as a concept.

@@ashleydawson4057 but you do agree that reaching failure is an actual thing right? Failing cause you give up mentally is different from genuine mechanical failure. But both are very real. But since training is individual and subjective on alot of levels. Going by your experienced "feel" works for some folks.

It’s not really speed training like the traditional Westside Barbell speed training. He just uses a velocity tracker I believe it’s the one from Squats and Science. It’s referred to as (VBT) Velocity Based Training. There are multiple ways of implementing it but in general you should always be pushing the concentric portion of the movement as fast as you can with good form. VBT is just another metric to gauge your RPE.

@@potfliptop8183 thank you! I was trying to find the terms in English but I only got info about Olympic lifts lol. I'll take a look at this deeper because it's something that always got my attention