Why RPE Training is effective -- Reply to Jonnie Candito

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  • Опубліковано 24 гру 2024

КОМЕНТАРІ • 90

  • @VIctorAbicalil
    @VIctorAbicalil 4 роки тому +11

    5 years later, and Jonnie is using RPE in his training. He's not basing his training entirely on it, but he is using it.

  • @LutherTraining
    @LutherTraining 10 років тому +116

    Take notes Jason Blaha, this is how you present an argument. Great video Mike.

  • @NorthStrongSC
    @NorthStrongSC 10 років тому +48

    if only there was a 20 minute long mike t video to wake up to every morning..

  • @Corbaine1
    @Corbaine1 10 років тому +21

    The RPE scale, in my opinion, works better than % based programming for 80 out of 100 people. It will catch on... in time. Tuchscherer is a genius and will go down in history.

    • @IRroflROB69
      @IRroflROB69 6 років тому +9

      Christian Chase this comment saw the future

  • @gjmjblevins
    @gjmjblevins 10 років тому +42

    "You get what you put in" - Mike T. I couldn't agree more, thanks for sharing your thoughts; I wish we could have more of this type of reasonable dialogue because it is so helpful and logical. Personally I like the rigidity of %s for some of my main work and then using RPE for my secondary barbell movements (where I actually get about 35% of my volume); I think that I may try full RTS programming at some future point though.
    Blessings

  • @headbangr1
    @headbangr1 10 років тому +20

    I learnt about Autoregulation and RPE through Izzy from Powerlifting to Win.
    I'm on his novice program right now and absolutely love it!

  • @carvedouttastone
    @carvedouttastone 10 років тому +5

    Intelligent, articulate and humble response. This guy is total class.

  • @ColinDeWaay
    @ColinDeWaay 10 років тому +4

    Very interesting. Never done RPE and even saw Jonnie's video earlier and thought it made sense. Definitely got me thinking now!

  • @gomezz4039
    @gomezz4039 10 років тому +1

    Mike, i ran your intermediate program twice and i absolutely loved everything about it, going full reactive since then! Thanks for that!

  • @akage444
    @akage444 10 років тому +2

    I found psychological benefits with RPE. Fatigue sets kept my focus super high and the mentality forced me into taking longer rests to get as much out of my sets as I could. Before I would normally just rest 2 minutes and go - but since I wanted to get in as many sets as I could, I started resting up to 5 minutes and got a lot of volume with heavy weights (while maintaining form). RTS/RPE training probably works best for those who are competitive AND honest.

  • @ianmcstruthers9937
    @ianmcstruthers9937 10 років тому +2

    I'm way too excited for this video right now, this was the best thing that could have popped up on my feed this morning

  • @jonnenne
    @jonnenne 8 років тому +8

    RPE is definitely superior when used correctly. That is the difficulty. It isn't the easiest program. For many people it means that RPE won't be the best. It is best for experienced ppl. That is all that there is to it.

    • @bikerboy3k
      @bikerboy3k 6 років тому +1

      jonnenne it isn't about difficulty, it's about being an irrational expectation that can't be applied to reality.

  • @leesmith983
    @leesmith983 8 років тому +1

    Hi Mike,
    Great video.
    My knowledge on Auto-regulation is limited at the moment, however (due to limited research in the area) i am experimenting with the Autoregulated Progressive Resistance Exercise (APRE) version on myself and my clients. You talked about this briefly towards the end of your video and criticised the APRE programming because it doesn't take in to account what happens between sessions. This is a fair point. However, from what i've seen in the research, APRE is intended to be used 'on the fly' also. According to researchers, a basic set structure for an exercise using APRE is as follows (for strength based adaptations):
    Set 1 - 6 reps x 50% 3RM
    Set 2 - 3 reps x 75% 3RM
    Set 3 - As many reps as possible x 100% 3RM
    Set 4 - As many reps as possible x Adjusted weight.
    Adjusted weight is determined by adding or subtracting a percentage of your 3RM, indicated by your performance on Set 3:
    0 reps = - 7%
    1 rep = - 3%
    2-4 reps = No change
    5-7 reps = + 5%
    8+ reps = +10%
    Even after Set 4, you would also adjust next sessions programme by altering the new 3RM by using the above strategy and use that as the 3RM in next weeks programming. The benefits, similarly to RPE training is that it is flexible and adjusts to your state at that moment. If you are more tired next week, the programming does alter the structure to support your fatigue level - both for the following week and the 4th set.

  • @LoveConquersAllblogs
    @LoveConquersAllblogs 10 років тому +1

    I could really relate to you saying that we all naturally think about RPE after a set. I personally do percentage based programs because the progression is much more clear for me, but after every set, I'm always analyzing how the set felt. I do RPE for my assistance lifts, and I've done it for my main lifts before, but haven't really given it much of a chance because I'm never 100% sure when to add weight to the bar. Kind of a stupid reason, but I hope to jump into RPE soon in order to take advantage of those days when I feel great and have a more "go by feel" program, and not be pinned to a specific weight on certain days where I want to lift heavier.

  • @JoshHancott
    @JoshHancott 10 років тому +4

    ***** Great talk man. See you again at the Arnold!

  • @nickvoegele4395
    @nickvoegele4395 10 років тому

    Bought the book and use the generalized intermediate program you wrote as a guideline to just program myself until a slot opens up and it's been working very well. I was really good at digging myself into a hole on other programs and the rpe's really help keep my momentum moving forward.

  • @TheJBMasterpiece
    @TheJBMasterpiece 10 років тому

    Wow. A pleasure to watch you logically and respectfully lay out his argument and your rebuttal. Rare to see on the internet

  • @MrThedude832
    @MrThedude832 10 років тому

    It is so nice to find discussion on training that doesn't turn into a crapstorm. Candito and Tuchscherer, awesome dudes! Thanks guys! (I'm on Candito's LP but slowly learning more about RPE's and such.)

  • @eurekas933
    @eurekas933 10 років тому

    Man I wish there were lecturers and tutors in class like you mike. Such explaining skills and insightz

  • @JeremyRemele
    @JeremyRemele 10 років тому +2

    RPE changed my life for the better, if it wasn't for Bryce coaching me AND integrating the concept of RPE into his coaching techniques, I'd still have a 600lb overall max.

  • @duckslayer11000
    @duckslayer11000 10 років тому

    You guys are both right in your opinions. And you both know and respect each other.

  • @stavanabich1
    @stavanabich1 10 років тому +5

    I agree that an athlete needs to fully understand RPE based training and run its course for some time...before not recommending it to others! Maybe he wont mind some coaching in the future if he decided to go against his own methods for a lil and try it!

  • @tmcstewart2009
    @tmcstewart2009 10 років тому

    Thank you for taking the time to respond and give your perspective Mike! Hopefully you'll upload more videos in the future.

  • @derekmortensen85
    @derekmortensen85 10 років тому +1

    Great discussion. Like you said all programs are auto regulated in some way whether by RPE or by fluctuating percentages and intensities over the course of a training week or block in general. It's really just a matter of how you quantify it. There are a lot of great training tools and methods out there and ultimately at the end of the day we all just want more weight on the bar. Whatever tools or methods get us there given everyone's individual situation are valuable.

  • @Spedfree
    @Spedfree 10 років тому +10

    Its crazy to think these things would never happen if it weren't for the UA-cam fitness community wow

  • @Dr.MikeGranato
    @Dr.MikeGranato 10 років тому +4

    Im personally not experienced enough to judge RPE. On top of that how i feel day to day is extremely variable and doesnt seem to be based on any one thing throughout the day. Thats why i enjoy %s with a little +/- to throw in. I know i often have an "Iffy" few warm up sets but kill the working sets. I think its down to preference, experience and individuality.

  • @eddiejansen3771
    @eddiejansen3771 10 років тому

    Solid info as usual Mike T. It's always refreshing when someone explains their opinion in a coherent, logical, and respectful manner.

  • @concrete3030
    @concrete3030 5 років тому +1

    Old video but still one of the best online. Quick question, has anyone seen that RPE training may not work on all lifts or maybe not the same RPEs in the same week?

  • @BlackRavenHU
    @BlackRavenHU 10 років тому

    i didnt know one of the main people behind rpe training was on youtube. subbed! im using percentages but i always like listening to everyones ideas about training.

  • @LiftingHard1989
    @LiftingHard1989 10 років тому

    Good to see Mike T getting some more exposure, the guy is a world class lifter and a thinking mans lifter at that.

  • @zombiedrumma
    @zombiedrumma 5 років тому

    Mike Israetel has been touching on this for the last few years with the RIR approach; when you're an advanced lifter, how many reps you have left in the tank seems to be the best way to evaluate strength progress as well as fatigue levels while beginners/intermediates can get away with not paying as much attention to it and just following the percentages.

    • @ReactiveTrainingSystems
      @ReactiveTrainingSystems  5 років тому +1

      zombiedrumma Eric Helms did a fantastic study indicating that beginners and intermediated can learn to utilize RPE just as well as any other lifter as long as they are properly educated on how to do so.

  • @NoGoodJim
    @NoGoodJim 10 років тому

    Gotta put up more vids like these, man! Very informative and I agree with both of you and Johnnie. I guess at the end of the day it's all about personal preference.

  • @billymead2011
    @billymead2011 10 років тому

    nice to have someone cover the points thoroughly, thanks mike

  • @EvilSecondTwin
    @EvilSecondTwin 10 років тому

    When Mike Tuchscherer speaks, people should listen.

  • @mgarozzo11
    @mgarozzo11 10 років тому

    Controlled aggressive is a great way to put it, has been a huge benefit to my training, but it does take a certain mindset and some getting used to.

  • @joshyapplecider
    @joshyapplecider 5 років тому +1

    Mike T is such a class act

  • @jakeizlove
    @jakeizlove 6 років тому

    Thanks! I will pick up a copy of the book a check it out!

  • @jasonsisti4090
    @jasonsisti4090 10 років тому

    Mike, you and your RTS method seem pretty awesome. I'm reading your book and honestly you seem like a great dude, most people would start a flame war that their method is the best, the other persons points are wrong, blah blah blah, but instead you try to see what is good information and bad information in an attempt to "elevate the conversation" rather than bash johnnie. keep up the good work mate!

  • @jasondavids3895
    @jasondavids3895 10 років тому

    Intresting video, just started RPE based training following the powerlifting to win novice program part 3, enjoying it so far although the program only allows you to autoregulate sets and reps at this point, next stage is fully autoregulated.

  • @LHudsonARTLIFTS
    @LHudsonARTLIFTS 10 років тому +10

    Haha "we are also Facebook friends so if you know anything about the internet we are basically related" haha great stuff. Nice vid

  • @mikefrost6127
    @mikefrost6127 10 років тому

    Great explanation coach! Love all of the information your putting out!

  • @johanntoday
    @johanntoday 10 років тому

    Super diplomatic Mike! Awesome video.

  • @Kaelan66
    @Kaelan66 10 років тому

    Great video! More training vids pleaseeee

  • @WepaRStrasni
    @WepaRStrasni 10 років тому +19

    Damn that was fast :)

  • @PropaneFitness
    @PropaneFitness 4 роки тому

    Loved this video Mike

  • @AlessAbreu
    @AlessAbreu 10 років тому

    Good video, I agree with both of you. However, one point that I don't remember seen is that usually beginners will not know what a 10 RPE means because they don't actually know their limit and it will reduce their progression. I've seen people go to 5 reps thinking it is their limit but with the correct motivation (partner) they can get to 10-15reps which they didn't even knew they could.

  • @felipehoff79
    @felipehoff79 10 років тому +2

    Gud vid mike. I understand both of you an Johnnie view on rpe.
    And what I'm getting from the 2 video. Is this form of programing is more for a advanced lifter.
    Or a beginner that has a coach trained in rpe.
    Lifter like myself who are not under anyone's coaching. Shouldn't mess wit it. Not that theory doesn't work. But a beginner/intermediate lifter could take full advantage of it.
    I've tryed it myself and have short change my lifts. Because I'm still new to powerlifting I'm not that in tune with my body & with no coach= cut my self short. That's Y I'm leaning more towards Johnnie view point. And I use % style programs.

    • @felipehoff79
      @felipehoff79 10 років тому

      Don't get me wrong. I will definitely give it a try. I just find the effort scale a little hard to determine. An with only 2 yr on me ( 1 yr doing it all wrong lol).
      I'm just start to understand what make me strong. So long story short. The rpe door is closed for me rite now but not locked. So I'll return to it one day. Thank for responding Mike .

    • @boxerfencer
      @boxerfencer 8 років тому

      +Michael Tuchscherer How is using a triple at 80% with RPE any different than using a previous session's calculated 1rm to work up to a 5 rep test set at 85-7% to calculate a new daily 1RM, which in turn is used to figure out the daily working set percentages? On days that I'm stronger, my work sets are heavier, and when I'm weaker, they're lighter.

  • @melsmoves
    @melsmoves 10 років тому

    FINE!!! I'll switch over to RPE... after my meet that is. Thanks!

  • @diverdown81
    @diverdown81 10 років тому

    Don't kno nuttn bout RPE, but Jonnie said you was cool...so I came to check you out. Sub'd

  • @FabriceTheArtist
    @FabriceTheArtist 9 років тому +1

    brilliant rebuttal

  • @IvanKrappenchitz
    @IvanKrappenchitz 10 років тому

    Miiiikeee ur the man! More vids plz!

  • @churde
    @churde 10 років тому +3

    DIS GON B GUD

  • @richardpartin9378
    @richardpartin9378 10 років тому +1

    Quick little question for you Mike. What is your opinion of filming your lifts and looking at bar speed as an indicator of the RPE kinda along with how it felt. I did this for a little while and it seemed to work pretty well. It helped I guess in not short changing myself because bar speed was faster than I thought.
    Also, it appeared that you like to be at 80% or above on working sets of competition lift. Is this correct? If so when doing drop sets would you not worry so much about prelipins chart and just do the volume until you hit the desired RPE even if it exceeds " the chart" lol.

  • @tiagovasc_
    @tiagovasc_ 10 років тому +7

    Why would you do triples with 75% and 80%? Wouldn't it be more productive to do singles instead, allowing to feel the heavier weight, but at the same time preserving maximum energy for the actual working sets?

    • @tiagovasc_
      @tiagovasc_ 10 років тому +1

      For volume I rather do back-off sets. But I guess it's a good thing if you plan to auto-regulate your top set. Thanks

  • @ironunkind1430
    @ironunkind1430 10 років тому

    I use Trainingblogs.com to record my training. It is a Norwegian site created by Stian Walgermo who is personally trained by Dietmar Wolf. His site allows you to record the RPE for each of your sets. It says something that a Norwegian powerlifter who is trained by Dietmar Wolf recognizes the usefulness of RPE for powerlifters.

  • @DogginsFroggins
    @DogginsFroggins 10 років тому

    Make more vids please.

  • @Smithster80
    @Smithster80 9 місяців тому

    Do you only regulate top set loads with RPE? Say if the lifter fatigues very quickly and back off relative intensity increases quickly

  • @kunklebrospl221
    @kunklebrospl221 10 років тому

    dude thankyou

  • @granjerojose
    @granjerojose 10 років тому +3

    Mike T strong
    Johnny Candito's reputation in tatters

  • @odysseasboyrniasvarotsis9308
    @odysseasboyrniasvarotsis9308 9 років тому

    It is obvious that RPE training is a superior training tool than other modalities. However someone would definitely need an experienced coach (accostumed to RPE) to have maximum results with it, since RPE is a subjective tool, there are athletes who often underestimate themselves and others who often overestimate themselves, which in those cases will lead to false ratings of perceived exertion.

    • @eriksmith6772
      @eriksmith6772 9 років тому +2

      I totally agree with you. If you're doing a heavy single it's very hard to judge how hard the rep actually was. For instance the rep may have felt like a grinder, but when you look at the rep on video it was actually really smooth and fast.

  • @ossamael-maghraby9235
    @ossamael-maghraby9235 10 років тому

    Coach Michael I am trying to access your coaching section on your website and it isnt working please advise how I can reach you to arrange for coaching

  • @herr_k69
    @herr_k69 10 років тому

    Mike, I have to ask - how close are you to a 1000 pound squat now? That video of you doing 925 by yourself was one of the damndest things I've ever seen in any lifting video, ever.

  • @giorgiocontinetto4798
    @giorgiocontinetto4798 10 років тому

    Ehi mike, are you still in Italy? I'm an Italian guy and I'd really like to meet you. Thanks

  • @smokinHawkjh
    @smokinHawkjh 10 років тому +1

    Do you even lift? (anymore)
    haven't been posting vids for us in ages.

    • @serratusbrah4841
      @serratusbrah4841 10 років тому +3

      ***** You could do a vid about assistance work. Folks love that.

  • @tiagovasc_
    @tiagovasc_ 10 років тому

    Isn't the RPE scale of your article out-dated?

  • @russellbowman6369
    @russellbowman6369 10 років тому +2

    I don't disagree with anything Jonnie said but I think it's a little bit irresponsible to make a video highlighting only the drawbacks of a great training system. Especially when most of his viewers will just listen to whatever he says without much question.

  • @GForceIntel
    @GForceIntel 6 років тому

    I've been using candito's 6 week program and on the third week I had to do 350 for three sets of six and it was excruciating I'm just starting to learn on rpe and I started the bridge from barbell medicine and on the second week Monday which was yesterday I did 355 for three sets of 5 at rpe 8 which already destroys canditos training program 6 weeks and not trying bash on candido but percentage is nowhere near the evolution RPE creates for a lifter.

  • @TomShufflebottom
    @TomShufflebottom 10 років тому

    Whoa inb4 candito response

  • @zpl68
    @zpl68 11 місяців тому

    I wish I knew how to use rpe and write back then 😂. Would of been wayyy more ahead of the game

  • @piesdescalzos27
    @piesdescalzos27 10 років тому

    You bring a more solid point. You wanna know why? Because time is a flat circle, time knows in advance. Today, Johnnie decided to switch to sumo and with that decision, he lost the infinite wisdom that conventional grants to the dauntless.
    Keep being real Mike. Keep being wise.

  • @jinleeusa17
    @jinleeusa17 10 років тому

    In.

  • @KendricksMaragoudakisE
    @KendricksMaragoudakisE 4 місяці тому

    Lewis Amy Martin Timothy Jackson Timothy

  • @raym2074
    @raym2074 10 років тому +2

    Haha awesome.

  • @dave1235
    @dave1235 10 років тому

    In

  • @ScottBooker-v1q
    @ScottBooker-v1q 4 місяці тому

    Miller Robert Clark Dorothy Moore Gary

  • @Clobercow1
    @Clobercow1 10 років тому

    Your potato needs an upgrade!