@@calgarybarbell Fantastic video Bryce. I guess one of the difficult things is to communicate the feel of the RPE scale. What I mean is that for someone who feels that they have just done a RPE 9, however they did not realise that it was a 7.5 or 8.0 and they have yet to experience the panic,terror and absolute grind associated with a true 9.0 effort.
You are the most underrated RU-vid creator I know, honestly im so glad i ran into your channel when i first started lifting 2 years ago. Your videos helped me so much and im very greatfull for that :)
As always. Epic. One problem I myself and training partners I've trained with often struggle with is adhering to rpe over a subjective goal number you want to hit that day, week or month. Its a struggle that's constantly rearing its head.
I'm excited to hear about RPE levels you should be hitting for different stages of lifting - novice, early intermediate, later intermediate, and advanced. I put both early and later intermediate because this is most likely where most lifters fit on this channel
I consider myself a beginner lifter (within the first year) and I use all levels of RPE (6-10) over the course of training cycles. If the training cycle is 4 weeks, Week 1 would average RPE 6-7, Week 2 would average RPE 7-8, Week 3 would be the hardest of the cycle - RPE 9-10 and Week 4 would be a deload week - RPE 6. I use the JuggernautAI Powerlifting/Powerbuilding training app that guides me on all of this, but just wanted to share the approach I've observed :) Hope that helps. Cheers
I think when I first started, and what I see with my clients, it is difficult when first starting. The concept makes sense, but the ability to judge your potential is a skill that can only get better by working on it. Now I use it as a way to not over or undershoot training on any given session.
The majority of lifters use RPE in some form or another even if they don’t know it. I had a training partner who used to shit on RPE programs and one day his plan was “to work up to a moderately hard double.” I told him he could’ve just write a double @RPE 7 and it’d be the same thing
I moved away from % based training with pre-established numbers 8-12 weeks in advance to sort of the Greg Nuckols way of bulgarian training. I'm hitting PR's for the first time in 3 years yet I'm hitting them 3-4 times a week without a problem! My theory is that moving away from ~2x squatting per week to ~6/week is giving me a lot of time under the bar, time to pin point mistakes in my form and really find small cues that help me mentally and physically. I'm not saying one is better than the other but I definitely found something that works really well for me - Rip blatantly saying that rpe is useless is just a sign of his complete ignorance (which is admittedly funny as hell and part of the reason I listen to his podcast).
RPE has always felt a bit squishy to me. I mean, there are reps you can push out as part of your regular work and then there are reps you can push out on a top set when you psych yourself up for it. If I do a max or an AMRAP that gives me an estimated 1RM, then I prefer just to use a percentage of that for my backoff sets. It feels more concrete than RPE. Now I might do an RPE9 "AMRAP" or something like that or go by feel (RPE) for my secondary lifts (dumbbells stuff and such), but for the little movements like chest flies, or triceps extensions, or leg extensions, I think going to failure for that burnout is best.
I'm confused about how "reps in reserve" mesh with "perceived exertion". I understand doing 8 reps when you could've done 10 & calling that an RPE 8. What I don't understand is how that scale applies when you get near 1RM. Doing a single with 95% of max might move well & feel relatively easy, but that doesn't mean I could do it again. Therefore, by definition it has to be at least a 9.5, because I didn't "have one in reserve", yet to me a 9.5 implies a tough grind & that's not how the fictitious lift went. Thoughts?
I think that becomes the zone where RPE comes out ahead. When you get into singles, there is likely a zone (especially as a high level lifter) where you couldn’t necessarily have done another rep, but you could have done more weight. IMO this is where RPE allows for a redefining of the language somewhat so that when you discuss it between client and coach, you can use it to accurately represent top end capabilities.
One way I heard you can test how well your judgment with RPE is to take light weight, do a bunch of reps till it feels like you can do 2 more, then go to failure from there.
@@grimtrigg3r The way he go's on about gripping the bar in squats as well! Not everyone can grip the bar like that on LB. It kills your shoulders even if your mobility is good. There isn't a perfect one way to do it. But Rip go's on like there is.
Lol took stats first year of university and now when I saw those p-values I felt the need to say that since the p-value is larger than .1, there is little to no evidence for Ha.
So because of the P values, every bit of science surrounding it, as well as all the anecdotal evidence of its use amongst the best lifters in the world should be thrown out? I understand that the science probably isn’t perfect, or even ideal, but what do you suggest the solution is? What is the contribution? How’s the P value on most exercise science? Should we stop exercising?
You also didn't learn a good Squat in the first week. It's about practice, so why don't you put some effort in, autoregulated training is way more efficient than percent-based training
I've been training since February I've made great gains and have put alot of work in RPE is a skill I don't want to learn yet. Some of y'all are more dogmatic than Rippetoe ffs
@@Luke-id1cp Just keep working on what’s important. Getting your form and everything down is always priority. RPE and everything else is not entirely something to rush into. Things can get overwhelming. Good luck.
@@Luke-id1cp its also important how advanced you are. RPE is working better for intermediate-advanced lifters. % are better for beginners who are to far for a simple double progression
Well, after viewing this I can honestly say Rip’s way is ridiculous. However, this way is more ridiculous. I’ll just stick to being black and ripped...
Rpe is annoying, RIR makes a lot more sense for ppl understand. They are literally the same thing. Rpe actually makes something simple more complicated and does the opposite of what they intended
If you are a consistent lifter, RPE feels less accurate as a scale to base working sets on. I don't want to load 315 and then wonder if that's an RPE 5 or maybe a 6. Percentages work SO much better for someone who doesn't want to waste time and energy finding the optimal weight for a given workout. I do think RPE works much better for someone experiencing newbie gains since theoretical maxes are going to be changing rapidly throughout the block. I'll still use RPE as personal notes to myself for future reference, when looking back on how a workout went, but I will not use an RPE scale for determining working weight.
“...waste time and energy finding the optimal weight for a workout...” - you’re right. If you don’t care if it’s the *right* weight, then there really isn’t much point in adjusting it.
In my opinion, you've got the approach backwards. I use RPE as a means of managing my effort so that I can continue to make gains while also reducing the risk of overtraining and injury. As the work-set weights increase as the lifter gains time under the bar over the years, the risk of injury from maximum effort lifts goes up. For a novice on their novice progression, the weights are lighter and the time needed for recovery from max effort lifts is shorter. Therefore I'd argue that with only a few exceptions, RPE is unnecessary for the novice lifter. For more experienced intermediate lifters, if using a percentage off of max helps you to mimic the approach of RPE for you, that's fine. But RPE offers the trainee the flexibility to adjust to the training day at that time (e.g. after an extra day's rest or after a late night of drinking). And from my experience, RPE doesn't take any more effort to find the right load on the bar once one becomes familiar with the approach.
@@Just_Me id argue that in the RPE method you actually have to compare the loads and intensity of your training with those the week or month before .Because programming doesnt change, you actually have to apply progressive overloading whether you feel like it or not. You cant apply RPE in a downward spiral.
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