You mean bumping the volume to RPE 10?

@@HappyHippy723 gold 😂

thumbs upping and replying to a comment for the algorithm

I agree with you. I stick to the same RPE for my top-set. It's usually @8. But i change up the rep range from block to block because otherwise training gets monotonous. But for the most time i do singles, doubles or triples @8. And like you said you will get stronger and either add weight from week to week or the RPE will decrease for the same weight you did the previous week. So basically it's sort of already integrated periodization. It would be interesting to hear your opinion on how to structure the back-off sets. Currently im doing percentage back-offs based on the e1rm of my top-set e.g. 5x5x75%. At the moment im keeping the back-off work the same from week to week. Since your e1rm increases so does the weight on the percentage based back-off sets. Basically the back-off is also (pseudo-) periodized. But im thinking about increasing the percentage range every week before i do a deload. For instance "75% in week 1" , "80% in week 2" and "85% in week 3". Would appreciate to hear your opinion on this topic

He always tracked bar speed, look at his oldest videos and you can see a tendo unit attached.

For lifting, yes RPE is a mirror of RIR. For cardio the original borg RPE scale is more of a scale of easy to hard.

@@taylornoles6528 Thanks, that's what I thought and it's one of the things that turned me to it. Why do we need to make it more esoteric, saying reps in reserve to a new lifter or anyone interested is pretty self-explanatory.

@@fancyhitchpin8675 candito and Ben pollack had pretty opposing views on this exact topic. Candito uses rpe as a a mirror of rir and Ben does something entirely different. It’s explained on his second to last vid

@@santiagoaguirregaraypintos801 Thanks I'll look that up but is it a Pollack, Candito, or Bromley's vid you're talking about?

@@fancyhitchpin8675 Ben Pollack hahaha mb. It's called An Alternative RPE System

Then it’s not RPE, because is not PERCEIVED

@@leninfernandez9279 It is if you're not measuring it objectively, which would be about 99% of people who use it.

Agreed, everything over 5-6 feels like RPE 12...

this is true, especially squats and deads

One easy way to gauge the RPE of three working sets of 10, 12, 15, or even 20 reps, is to take your first set to failure, (i.e: RPE 10) and then take an extra long rest, and then subtract three reps when you hit your second set. Instant RPE 7, and you get a better idea of what it feels like.

Even on bench? Idk if it universal but for me bench seems absolutely easiest to tell RPE spot on

I like to use % based and RPE caps at the same time. It helps with high reps. Sometimes I can’t gauge it but that’s why I let myself go to RPE 10 right before deloading.

It seems like too much for me to worry about while I'm lifting.

You can’t figure out if you have one or two more reps left lmao?

You use it anyway dude. Not sure what to tell you. You gauge how hard a set was don't you?

@@johntrains1317 I use percentages and stick to them. If I was using it anyway I would adjust based on feel, and I don't, I stick to what's written down. If it feels hard, I take more time and grind it out.

@@dessertstorm7476 grinding it out every session or every week doesn’t seem very ideal in the long run. that’s when setbacks from injuries start to occur. You get better with it over time , you start to understand it , and much more take the time and effort

It's subjective, but that doesn't make it unreliable. In some ways, it's a great benefit that's it's subjective and individual, because some can do 15 reps with 80% of their 1-12 week old 1RM and others can only do 8. That means you can't generally prescribe sets with percentages and expect everyone to have the same result from an abstract percentage, whereas 10 @8 puts everyone at the intended intensity regardless of what exact percentage of an old 1RM it is.

@@aparthia Don't get me wrong, I'm not saying that it's useless.

@@theghostofpcs2391 I'd go as far as saying being subjective makes it more useful than arbitrary Percentages 😊

@@aparthia As long as we agree on the subjective part, it's all good. In the end, it's just about getting what you need from a tool.

@@aparthia you don't know what the word arbitrary means.

You're exactly right. RIR and RPE have almost no difference, 2RIR for instance corresponds with 8 RPE. Which is also why I prefer to use RIR.

@@sneeuwballa Weeelllll, that's not actually true. Although they are philosophical inversely related, statistically speaking, RIR seems more intuitive & useful (as it has an 'absolute zero'; while 0 RPE doesn't make much sense). Also, RIR is (qualitatively) more objective & 'discrete' -- a jump up or down of/by 1RIR is just that: 1 rep; but the same need not be true for RPE (i.e. a jump from RPE 8 to 9 need not be the same as that between RPE 5 to 6, as far as training intensity is concerned; while for RIR it will be only 1 rep difference/jump; & similar concepts can apply for going down as well...thus, RIR seem more logical & robust to me). Thus, the RIR scale is more quantitative, discrete, *and* linear while being more objective; on the other hand, the RPE scale is less quantitative (more qualitative), continuous (non-discrete), and perhaps less linear/non-linear while being more subjective. I can see the utility of both, esp. of the RPE in using auto-regulation, but I think that this is more valid/relevant for pros/advanced athletes; for beginners/intermediates, I think using RIR makes more sense & is more useful... However, I wanted a "pro's" opinion on this :-) But, thanks for responding! :-)

V2 Excel Sheet always errors 😂.. but a review of both would be quite nice

Did you guys try the TSA beginners program?

@@turinho No, in my opinion it looks nice but a little less volume. Trained Juggernaut, Sheiko, Powerlifting Academy, 531 in the past 🤔🤔🤔

how would you manage fatigue?

Trial and error is definitely part of the process, so don't put such a burden on yourself to have it perfect right now. As lifters mature, their ability to predict what appropriate weights will be gets much, much better. The benefit of being newer is that you don't have to walk a razor thin line of weight selection; new lifters bounce back much easier from hard efforts. It's the intermediate and up guys who can ruin a phase of training by hitting an RPE 10 when it was supposed to be an 8 because the effects of pushing too hard can be felt several weeks into the future. To answer your question, 3 at RPE 8 would mean finding a top set of 3 reps where you have AT LEAST 2 reps in the tank. IF you do 3 and it's too easy, stop and make another small jump. Start at a light weight for 3 and add a small amount of weight each set until you find this number. Let's say you make a jump and only get 2, it means you over-reached. Don't go back down, just stop there, but look back to the previous set or 2 for an example of what an RPE 8 at 3 should feel like so you can make better decisions next time. One recommendation is to make bigger jumps early on and smaller jumps as you get closer to your top set. I'll start with 90lb jumps, then 50lbs, then 30lbs, then 10lb jumps when I think I'm within a set or two of my target weight. If your top weights are around 100lbs, start with 10-20lb jumps then make 5lb jumps as you approach your top set.

@@AlexanderBromley I'm enjoying your content, it seems like a serious no-gimmick look at programming -- thank you.

No, 10 lifters working up to a top 6 at rpe 7 will all find that at different percentages of their max, whether its of a daily training max or their last PR. Thats the point, it makes the training individual to the lifter and their ability that day. Percentages are rigid and cant accommodate that

@@leapingfury perhaps I was a couple weeks into my training cycle so there was a bit of an increase in strength. But I’ve always had good endurance and stamina. Who knows. But it was defo 70% of my then current one rep max for 19

​@@googlefaps5883 Yeah you probably train alot of endurance or you're genetically gifted in that area. That's why you're so removed from what's normal. It's kinda cool.

reps in reserve

@@OtsuDC I read that as rpe in reverse.

Same thing really. Rpe minus 10 = RIR, basically.

Drenk melk do ya fahvs and don't forget hip drahve