As a older guy who has alot of external stresses...I go by rpe mostly.. have to...shoot for a % but If I don’t get it...no worries just do alittle more volume that day at a lower intensity...still gettin work done
Exactly mate, percentage and linear progression targets are great if you can keep hitting those numbers but can be disheartening if you miss the lift/rep. RPE just makes sense to keep progressing even if the % lift is missed that day/wave/phase.
I do the same with scoliosis back problems. Nothing more disheartening than following all the way through to your peaking block and than have an episode of back pain and don't get to lift heavy
RPE is the shit if you use it right. I use it in conjunction with percentages for my programming. I write the percentage I want to hit and the RPE I wish that to be. If I get to that percentage and it feels light I up the weight if it's too heavy I adjust.
If you take a deload week after every 3 week wave you shouldn’t need an RPE program. I don’t train percentages or RPE. I use conjugate method, you have max effort day and dynamic day. Do use percentages on dynamic day but it only waves from 50-60% over 3 weeks. Then max effort is max, make or miss. With a different exercise every week on a 3 week rotation.
I do a percentage type training with PR attempts every month or 6 weeks. Typical training 80% for 5x5 on any given exercise (deadlifts on my mind) week 1 Week 2 50% for amrap usually around 20 for 5-6 sets Week 3 somewhere around 70% for 5x5 Week 4 100% possibly 110% - 3,2,1,1 This is not 100% how I train, but it’s a general idea.
Thank you. I have been trying to figure out where I am at on weight on my lifts. Was afraid to start a program not having my PRs figured out and my form as good as I could. last year I blew my rotator and my ankle out. Soooo that caused a few issues. Sorry for the long ass comment.Keep on keeping on brother.
Sure, RPE is probably great for advanced/elite athletes, but not for intermediate/beginners. Intermediate and beginners will use it to sandbag their workouts and give up on increasing their maxes because they don't know what a real RPE 10 is.
I would only say novices.. intermediate do know specially if they have been intermediates for while due to strenuous percent based training with a year plateau.
Hi, Joey, thanks for the video! Two questions for you. 1, is it possible and effective to apply RPE to a program like Brian Alsruhe's giant set based? Or is It really more indicated to traditional powerlifiting training?, 2. Why did you choose Barbell Medicine specifically when reaching out for coaching assistance, instead of other group like Juggernaut Training System, Chad Wesley Smith, maybe? Thank you!
Yo Joey, I got a question. Lets say I do a 6x3 and the first 3 are at RPE 8 but after 5 Sets of heavy 3s they gonna feel like a 9,5 or a 10 should I stick or does RPE autoregulate every set?
Hey bro i have a single question, i'm an intermediate lifter and i'm running a 11 weeks % based program so if im feeling a PR but my program doesnt allow me that yet, its that bad trying to reach that PR out? Saludos desde Chile hermano!
Martín Ramírez my two cents; there is a saying, “when the skillet is hot, cook.” I say that to say, if the bar is moving fast that day and you feel very strong; I’d suggest you take advantage of that and see what’s in the tank. Especially if you’re close to your testing weeks anyway.
How does it work if you stuff up the RPE? Say you’re supposed to hit a heavy 1-2 at RPE 8, and you get to a weight in the warm ups that felt like a 7.5 (or just 7 if you don’t do half) Do you take the jump and risk it being a 9 or 10 RPE, or just call the 7 close enough? Also, do you think RPE has application for Oly lifting or is that a little too hard to judge/ it needs specific numbers
As a older guy who has alot of external stresses...I go by rpe mostly.. have to...shoot for a % but If I don’t get it...no worries just do alittle more volume that day at a lower intensity...still gettin work done
making it work with what you got man! I dig it.
Exactly mate, percentage and linear progression targets are great if you can keep hitting those numbers but can be disheartening if you miss the lift/rep. RPE just makes sense to keep progressing even if the % lift is missed that day/wave/phase.
I do the same with scoliosis back problems. Nothing more disheartening than following all the way through to your peaking block and than have an episode of back pain and don't get to lift heavy
RPE is the shit if you use it right. I use it in conjunction with percentages for my programming. I write the percentage I want to hit and the RPE I wish that to be. If I get to that percentage and it feels light I up the weight if it's too heavy I adjust.
Francois Theron I feel your vibes... :) good stuff
If you take a deload week after every 3 week wave you shouldn’t need an RPE program. I don’t train percentages or RPE. I use conjugate method, you have max effort day and dynamic day. Do use percentages on dynamic day but it only waves from 50-60% over 3 weeks. Then max effort is max, make or miss. With a different exercise every week on a 3 week rotation.
I do a percentage type training with PR attempts every month or 6 weeks.
Typical training 80% for 5x5 on any given exercise (deadlifts on my mind) week 1
Week 2 50% for amrap usually around 20 for 5-6 sets
Week 3 somewhere around 70% for 5x5
Week 4 100% possibly 110% - 3,2,1,1
This is not 100% how I train, but it’s a general idea.
Thanks for the video. It had a lot of great info that will help me and many more with their training.
Great info here!
thanks for checking out the video!
Thank you. I have been trying to figure out where I am at on weight on my lifts. Was afraid to start a program not having my PRs figured out and my form as good as I could. last year I blew my rotator and my ankle out. Soooo that caused a few issues. Sorry for the long ass comment.Keep on keeping on brother.
I hope your body is all healed up and you are getting after it!
Great video man!
Sure, RPE is probably great for advanced/elite athletes, but not for intermediate/beginners. Intermediate and beginners will use it to sandbag their workouts and give up on increasing their maxes because they don't know what a real RPE 10 is.
Yet almost everyone on the Barbell Medicine programs reports massive strength gains - rivaling noob gains - but for intermediates.
I would only say novices.. intermediate do know specially if they have been intermediates for while due to strenuous percent based training with a year plateau.
The simple way to understand RPE is just asking yourself how many reps in total you can do with that weight, if you have to go all out ,of course.
Hi, Joey, thanks for the video! Two questions for you. 1, is it possible and effective to apply RPE to a program like Brian Alsruhe's giant set based? Or is It really more indicated to traditional powerlifiting training?, 2. Why did you choose Barbell Medicine specifically when reaching out for coaching assistance, instead of other group like Juggernaut Training System, Chad Wesley Smith, maybe? Thank you!
awesome video man, just turn down the music a tad.
Martin Gonzalez yes I know editing error on my part thanks.
hey man, good video! how is your conditioning going? from what i understand, you drop alot of it so im curious if it somehow impacted your stamina
LiL Hazestings still in good shape
Your arms are friggen huge
Also, could a lot of these problems you point out with % based training be solved by using a range like 3x2 @ 85-92%
Yo Joey, I got a question. Lets say I do a 6x3 and the first 3 are at RPE 8 but after 5 Sets of heavy 3s they gonna feel like a 9,5 or a 10 should I stick or does RPE autoregulate every set?
The rpe should be the average over all the sets
Hey bro i have a single question, i'm an intermediate lifter and i'm running a 11 weeks % based program so if im feeling a PR but my program doesnt allow me that yet, its that bad trying to reach that PR out? Saludos desde Chile hermano!
Martín Ramírez my two cents; there is a saying, “when the skillet is hot, cook.” I say that to say, if the bar is moving fast that day and you feel very strong; I’d suggest you take advantage of that and see what’s in the tank. Especially if you’re close to your testing weeks anyway.
How does it work if you stuff up the RPE? Say you’re supposed to hit a heavy 1-2 at RPE 8, and you get to a weight in the warm ups that felt like a 7.5 (or just 7 if you don’t do half)
Do you take the jump and risk it being a 9 or 10 RPE, or just call the 7 close enough?
Also, do you think RPE has application for Oly lifting or is that a little too hard to judge/ it needs specific numbers
Generally an RPE of +/- 0.5 is fine, so if you hit a 7.5 or 8.5, its not a big deal.
Did u use rolling %s?
💪💪
You know it’s like kilos and pounds.... 🤔🤔😂