Why RPE is Insufficient & How Lifting Programs Must Evolve
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- Опубліковано 21 кві 2024
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0:29 - Overview of common training parameters in strength training
1:04 Background on RPE and its implementation in training programs
1:50 - Beginning of detailed critique on the
RPE system
2:10 - Introduction of new training systems
Brendan uses with clients
3:36 - Objective vs. subjective nature of RPE
6:04 - Main problems with the RPE system in practical training scenarios
10:44 - Limitations of RPE in addressing fiber recruitment and training specificity
14:00 - Best phases for utilizing RPE effectively in training
18:42 - Introduction to sensory-based training and internal feedback mechanism
19:52 - Summary - Спорт
0:29 - Overview of common training parameters in strength training
1:04 - Background on RPE and its implementation in training programs
1:50 - Beginning of detailed critique on the RPE system
2:10 - Introduction of new training systems Brendan uses with clients
3:36 - Objective vs. subjective nature of RPE
6:04 - Main problems with the RPE system in practical training scenarios
10:44 - Limitations of RPE in addressing fiber recruitment and training specificity
14:00 - Best phases for utilizing RPE effectively in training
18:42 - Introduction to sensory-based training and internal feedback mechanisms
19:52 - Summary
You sir are the absolute best! Thank you!
@@BrendanTietz No problem, been a fan of your channel for years. Would love to have you on the podcast if interested
27:40 I logbook heavily with stuff like this. I bring a literal notepad and it’s been the best thing I have done with my training lately. For reference I’m more of a hypertrophy guy but strength training practices are infinitely useful to use when applicable- case in point
I like the sensory feedback cues. It's way more helpful than "3x5 at 8"
Really good stuff. Thanks for posting.
I know it's sacrilege to say this, but this is why I used RPE and RIR distinctly. I know they're the same thing so don't get me wrong. I'm not trying to rewrite terminology to fit my agenda. And I never confused anyone by telling them there was a difference. But instinctively when programming for myself, I used RPE more in line with what the acrimin could suggest-not what it actually means but what exertion could potentially mean. Exertion could hypothetically stand for any number of variables, which it has done because it used to be used for other sports specific activities. So I used RPE when I didn't care about proximity to failure but instead cared about how the set made me 'feel'. That's not the same thing as what you're saying, and you said it much better as well, but your video did remind me of what I intuitively used to do. Nowadays I just train to failure, but that's just the kick I'm on. It'll probably change at some point.
I think to some degree you’re transcending what I’m discussing here in a positive way and I’ve seen others do something similar. The goal of training through more abstract intuitive feedback while creating a framework to house it is key. I have a feeling systems will be published in coming years to achieve this and sounds like you’re already taking those steps!
Make nuance, detail, and context great again 🙌 Thank you for the free content. One of the best in the game
Thanks for bringing this valuable info ! Always enjoy your long content ❤
Great video bro. Love the nuances !!
So much good information to think about and implement, thank you for making this video
so glad these long form videos are BACK
I really enjoy these long form videos. Thanks
You’re very welcome!
I appreciate you Brendan 😊💪
Awesome video - thank you for touching base on the importance of implementing cues into the RPE protocol. Also, if you can continue to touch base more in other videos on why a strength athlete would be exhausted from doing a random 3x10 RPE 6 that would be solid. Keep up the 35 min videos 🤙🏼we appreciate you
Great video. Really gave me a new perspective on RPE
I've been using your free Submax DUP 12 Week Powerlifting Program for a year now and have increased my total by 112.5kg. Im now nr. 4 in the -83kg junior in my country, and will probably hit nr. 2 in the next year. Thank you for the great fitness programs and advice you provide.
Awesome video!
Loved the video
Excellent video.
Amazing content
We want this kind of video man!!!!
You are a genius
Thank you very much to make this, my thoughts exactly and then some more.
And I'm gonna quote you when I argue with those sumo-pullers about this (actually I never though about it before this vid, all the RPE within a block promotors I can think of are sumo pullers)
This is friggin gnar
One thing I've never grasped is what constitutes volume? Like at what threshold does any given rep cross the line from preparation/warmup to accumulating working/fatigue building volume? This kind of helps me understand where that line begins. I program for myself and your content is super helpful.
Brendan you dawg
🤙🏼🐶
Really like these new whiteboard vids...
I sort of use RIR for myself but rarely for my clients. We'll do and exploratory week of doing ascending sets until we find a weight that they an I agree is challenging but doable. Then we build off of that in the coming week through the mesocycle.
Hey Brendan, I tried to contact you via email about the package prices for the individual Coaching, but didn't got an answer.
Did that run into spam folder or sth? Or do you may have another form to contact you?
Best greets ✌🏿 And love this content btw
How many lbs/week weight gain do u recommend for a long slow bulk?
So one thing I believe that programmers generally don’t follow to the proper degree is RTS’s/MikeT’s objective analysis and input.
If you aren’t measuring bar speed and monitoring bar path using the devices and software available to do that, then you are much better off sticking to RIR or probably even %s.
If you have access to the appropriate equipment and/or coaching, then stricter RTS/RPE based systems might be the way to go.
A little bit akin to, ‘you’re only training Westside if you’re training AT Westside’, from 00s equipped lifting scene.
Mike’s original system has significantly evolved beyond the first book. Which, bear in mind, also introduced the increase in frequency of big3 exposure we see in raw PL’ing today.
I hear ya brother but I’ve spoken with Mike and I assure you he doesn’t believe you can’t use rpe with a tendo unit. In fact nearly all of the USAPL and IPF highest level guys use RPE without any tendo or bar speed monitor. Also personally I think if you listen to the video thoroughly if you’re not fully through yet, the ideas I’m getting at is that bar speed matters very little in relation to the points discussed. Bar speed equipment would only worsen the issues I bring up here.
I really clicked with the part on the deadlift and not feeling the glutes. I think this is a thing that a lot of people struggle with.
I have been hitting 405 x 4 for 9 weeks consistently,
Then i hit a will
DL
Week 1 - 400 @ 6
Week 2, 405 @ 6.5
Week 3 405 @ 6.5
Week 4 405 @ 7
Week 5 405 @ 7.5
Week 6 - 400 @ 5
Week 7, 400 @ 7 😢
Week 8 400 @ 8
Week 9 400 @ 9
Now i hit a wall doing 375 x 4 @ 6 -
Sir brendan what can i do to manage fatigue over reaching yes i did not deload
This type of information and knowledge should not be FREE! Absolutely phenomenal understanding and explanations. I understand that your focus is coaching but I would strongly urge you to write a book on your experiences and thoughts on training, you bring a very unique perspective to these topics and your passion shows. Looking forward to reading that book someday! Love the video, thank you.
wait...how many reps am I supposed to do?? (j/k lol...couldnt resist)
RPE is useless, just do your fhaves and add fhave pounds every week until you set the all spacetime record.
Charmander just adds 5 pounds. Charmeleon uses RPE. Charizard does 10-count pause front squats.
big man
I love tou Brendan
Rpe should have never been used on beginner or Intermediate level programming, it’s amazing for advanced lifters that know their numbers and aren’t adding 5-10lbs to the bar every week
I’d actually argue it’s worse for advanced lifters due to the reasoning mentioned. It leaves you too beat up only focusing on output and outcome rather than other factors mentioned in video. However my definition of advanced might be different. I hardly use rpe at all but it was very successful for me at intermediate stage around a 1500 total
@@BrendanTietz at an advanced level I assume the ability to self regulate, as you warmup you should know if the weights are feeling heavier, lighter, or as expected, an rpe 8 on a good day will not be the same on a bad day. RPE is how you perceive that effort at that moment not only at your best, I also feel using a training max instead of a true max for your weights is better (1rm -5%)
Never used rpe or rir
I think RPE is not necessary the same amount of RIR, example a deadlift double at (85%) at rpe 6, could be even 6/7 rir if the person has verygood build for deadlift
tldr: So deload from RPE