"BASE STRENGTH" www.empirebarbellstore.com - My Store tinyurl.com/y4... - Amazon Kindle Store www.empire-forum.com Rate of perceived exertion versus percentage based weight selection; pros, cons and application.
Пікірлер: 119
@CCSABCD3 жыл бұрын
Cool, I can finally hear you without bumping the volume to 100% lol
@HappyHippy7233 жыл бұрын
You mean bumping the volume to RPE 10?
@jaredmatute91883 жыл бұрын
@@HappyHippy723 gold 😂
@grimtrigg3r3 жыл бұрын
As an older lifter, I love RPE. Before RPE, I would hit against a 90% of max on a bad day, and either grind it out, or fail. The fatigue I had to recover from on those days would affect my training negatively for the rest of the week. With RPE, my warm ups to my top set let's me guage appropriately how the weights are moving that day. But what I really love about RPE is allowing me to lift MORE when the weights are moving fast. I get to take advantage of good days and still get the appropriate stimulus to drive progress, where a set percentage would dictate absolute fatigue, and in locked in to that weight. Of course, that's my perspective. Do what works for you!
@rickharris2753 жыл бұрын
13 seconds in and I feel like somebody is finally going to answer questions that I have had for years. Paused to get popcorn and a notebook...
@Bruh801223 жыл бұрын
Commenting for the algorithm, great content btw bro
@mickantra3 жыл бұрын
thumbs upping and replying to a comment for the algorithm
@aparthia3 жыл бұрын
I don't buy the premise, you don't need to change RPE week-to-week to experience progress. If you're unaccustomed to 10s after a peak, doing 5x10 @8 will have you using one weight week 1, a higher weight week 2 and a higher weight week 3. If you're getting something out of your training, you should be getting stronger, even if that means the top set of 3 at RPE8 is now an RPE7.5. Rating it that lower *is* an improvement. Beyond that, progressive overload doesn't need to happen from week to week. If you did a 3x8 that was tough, but manageable, then repeating that workout next week will still give you some stimulus. And as you get better at that weight, the RPE will drop, meaning you have to increase the load.
@turinho3 жыл бұрын
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
@AbcDino8433 жыл бұрын
I find RPE concept, and the chart, extremely useful for all sorts of reasons, however, the limitation of RPE as a guiding principle in live training, for me personally, is that I can (fairly) accurately assess only RPE 8 and 9. That is basically one and two reps short of failure. So even when a program calls for sets of RPE 6, 7, 8 and 9 in succession, I basically go up in weight through the sets until I register a set at RPE 8, or 9, which means I am done, and I retroactively declare the previous sets as 6 and 7. Since RPE, Mike T has progressed to tracking bar speed as a more objective measurement of effort.
@griff57133 жыл бұрын
He always tracked bar speed, look at his oldest videos and you can see a tendo unit attached.
@jananilcolonoscopu40343 жыл бұрын
I think this is one of your best videos to date.
@johntrains13173 жыл бұрын
Wow man, I've watched this 5 times by now. So many great tools presented here. It's all pretty much layed out, all That's left is to experiment and learn. And you commentary is the icing on the cake. So much to unpack. Thanks alot for the amazing useful info!
@WilliamsWrestlin3 жыл бұрын
This should be the video that will start to end this silly debate on which one is better. Both great tools if you know how to use them. I prefer % based because most RPE users don't know how to really gauge RPE , especially if they're beginners
@serrethindustries94682 жыл бұрын
Honestly using both has given me the best results and quality of life. I use the % to determine working weight and RPE to determine reps. My elbows stopped hurting, I'm sleeping better, and I'm honestly seeing better results too.
@Anduehan973 жыл бұрын
really nice breakdownof the topic, also for anyone that is interested in the base strength book, definitely get it, it's worth every cent
@anthonymurphy64043 жыл бұрын
Just got the paperback today, well worth getting as well as the pdf.the layout and quality is fantastic.its a credit it to you Alex 👍👍👍
@fancyhitchpin86753 жыл бұрын
A breath of fresh air in the seemingly endless "everyone else is stupid" RPE flame wars. I am confused about one thing though (and I know this is pretty basic) is RPE just a mirror of RIR or is there something more to it.
@taylornoles65283 жыл бұрын
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.
@fancyhitchpin86753 жыл бұрын
@@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.
@santiagoaguirregaraypintos8013 жыл бұрын
@@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
@fancyhitchpin86753 жыл бұрын
@@santiagoaguirregaraypintos801 Thanks I'll look that up but is it a Pollack, Candito, or Bromley's vid you're talking about?
@santiagoaguirregaraypintos8013 жыл бұрын
@@fancyhitchpin8675 Ben Pollack hahaha mb. It's called An Alternative RPE System
@koleary17983 жыл бұрын
Just bought your book (via website, hopefully you get a bit more margin that way). Loving it so far! The narrative of the two lifters really helped me personify my issue with progression. I'm a hybrid Dug/Rob, leaning more towards Rob. Btw, I'd love to see these names become ubiquitous in the community for reference purposes haha.
@teemustolt51073 жыл бұрын
Wow, whole video for my question 😎 Thanks, this actually confirmed my own thoughts on the subject!
@DarkDrake54813 жыл бұрын
Haven't watched yet. I personally can't use RPE only programs. I will use wrong weights constantly and start focusing on "weight progression" at the cost of form and stimulus. I prefer to use % with an RPE cap. I actually now use the % you gave in the prillepins (however you spell that) chart video. I can't watch now but keen to hear your thoughts.
@Tjwheat903 Жыл бұрын
Early intermediate here. Thanks for this. I was one of the people that read too far ahead in training and got overwhelmed by the info. As I've gained experience I started to suspect everything you say here. No lifter worth a fuck redlined every workout and never backed off when the weight was stapling them just because they had a percentage to hit. Similarly the best lifters hit the pedal to the medal when it's Christmas in the gym. And all lifters the majority of the time will have a predictable performance in the gym. It makes sense that the answer of "RPE or percentage" isn't one or the other but "Yes"
@geneharrogate69113 жыл бұрын
RPE is actually more strict than many imagine, its far from subjective free for all. Its always been anchored in max effort. Tuscherer himself used TENDO units all the time to measure bar speed (duh) and help him gauge his RPE for the day. Its about performance, not the 'feels'.
@leninfernandez92799 ай бұрын
Then it’s not RPE, because is not PERCEIVED
@geneharrogate69119 ай бұрын
@@leninfernandez9279 It is if you're not measuring it objectively, which would be about 99% of people who use it.
@sheikyabootie3 жыл бұрын
Anything more than 6 reps and I can't gauge rpe
@rickharris2753 жыл бұрын
Agreed, everything over 5-6 feels like RPE 12...
@Anduehan973 жыл бұрын
this is true, especially squats and deads
@jananilcolonoscopu40343 жыл бұрын
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.
@mrbottomtext14013 жыл бұрын
Even on bench? Idk if it universal but for me bench seems absolutely easiest to tell RPE spot on
@nicodiaz5083 жыл бұрын
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.
@markkelton21323 жыл бұрын
6:30 A program by Ross Edgley in his book did exactly that. He prescribed 87% 1RM for 5x5
@andrewmaher84092 жыл бұрын
Just a quick heads-up comment for Alexander. This is NOT a complaint and is only intended to be helpful... The sound level on this video is GOOD. Sometimes the sound levels of your videos can a bit quiet. I hope this comment is helpful feedback Sir. Thanks for your quality training information.
@SLouiss3 жыл бұрын
Your videos are always informative and educational
@furezj3 жыл бұрын
RPE is just good for journaling in my opinion. I can refer back and see how a particular day or week went in the past for a given program. I honestly do not believe that most people can accurately tell what the RPE is for a lift most of the time. I have been Powerlifting for years 4-5 days a week with several programs designed for peaking. Still can't always say with confidence how "easy" it "hard" a lift is. Occasionally, it's obvious that it was an RPE 10 based on video and feeling in the lift. Everyone is different, buy it feels pretty useless fore outside of notes post workout.
@nickcustodi5923 жыл бұрын
I really appreciate the way you explain these concepts in a manner that is easily digestible and actionable. Great information, great presentation.
@dessertstorm74763 жыл бұрын
I don't trust myself to work hard with rpe
@Luke-id1cp3 жыл бұрын
It seems like too much for me to worry about while I'm lifting.
@tmmm85783 жыл бұрын
You can’t figure out if you have one or two more reps left lmao?
@johntrains13173 жыл бұрын
You use it anyway dude. Not sure what to tell you. You gauge how hard a set was don't you?
@dessertstorm74763 жыл бұрын
@@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.
@SquatBenDeadlift3 жыл бұрын
@@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
@theghostofpcs23913 жыл бұрын
Thanks for confirming RPE is subjective. People can get very defensive over that statement.
@aparthia3 жыл бұрын
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.
@theghostofpcs23913 жыл бұрын
@@aparthia Don't get me wrong, I'm not saying that it's useless.
@aparthia3 жыл бұрын
@@theghostofpcs2391 I'd go as far as saying being subjective makes it more useful than arbitrary Percentages 😊
@theghostofpcs23913 жыл бұрын
@@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.
@DanteWolfwood3 жыл бұрын
@@aparthia you don't know what the word arbitrary means.
@kristerpresty80333 жыл бұрын
Perfect topic and explanation
@user-fk7ks3en7b3 күн бұрын
Unfortunately the athletes like Mr. Bromley that SOMETIMES-incorporated PED in their training can afford to train almost invariably very heavy. We true naturals ( and I do not judge, do not discriminate, do not try to affect how other people live their lives) normally have to drastically lower our weights, number of sets, reps after any heavy workout. So after say a workout of 92.5/ 2 or 88.5/ 4 I had to lower to something like 60 percent or even less. Otherwise there would be no progress. So all these recommendations should OR COULD be taken with grain of salt WITH ALL RESPECT DUE. And Yes, I NECER Benched more than 175 kg, deadlifted more than 300 kg, Squatted more than 205 kg. And now at 70 I am much weaker but way stronger than average young men .
@jdmalm1233 жыл бұрын
I bought BASE Strength... Great job, will post review for you
@martyowens63563 жыл бұрын
There’s probably a very obvious answer to this question but it’s seems as though programming is generally a manipulation of variables on the the main lift of the day by an increase in RPE/% through a number of different ways. My question, with weekly increases in stress through RPE/% jumps or additional sets, reps, etc. The question I’m always left wanting for more information is all exercise progression post main lift of the day. should that be increasing volume (reps,sets) or intensity(weight on the bar) or a combination of both? Or should these exercises be high in volume and tapered to low volume as the phase progresses? I’m sure this is multifaceted and I apologise in advance for a lack of knowledge on the subject. Just hoping to improve like everyone else. Hope the above made sense haha. PS. Best lifting content on KZfaq right now. Solid information.
@improvebystrength3 жыл бұрын
You expleined very good the difference
@ChrisFluhnoy3 жыл бұрын
I don’t have the discipline for RPE-based training. I either get bored and go RPE 9-10 for fun, or I undershoot and go RPE 5.5 when it was supposed to be 7-8. Percentages give me concrete numbers I’m more likely to follow, and as a result my performance & recovery is much better.
@shantanusapru3 жыл бұрын
Very informative video! Thank you! As a related topic, could you do a video on the relationship/difference between RPE & RIR concepts? I've always wondered why some people use RIR while others use RPE... Statistically speaking, RIR seems more intuitive & useful (as it *has* an 'absolute zero'; while 0 RPE doesn't make much sense). So is the difference mostly statistical properties, or are these used a bit differently? Sorry if this seems like a silly question. Keep up the great work! Stay safe! And, more power to you & your channel, Alex!
@sneeuwballa3 жыл бұрын
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.
@shantanusapru3 жыл бұрын
@@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! :-)
@jasonli87103 жыл бұрын
Great explanation, would be good if you could review TSA (strength athlete) program V1 & V2!
@pascaljourney58863 жыл бұрын
V2 Excel Sheet always errors 😂.. but a review of both would be quite nice
@turinho3 жыл бұрын
Did you guys try the TSA beginners program?
@pascaljourney58863 жыл бұрын
@@turinho No, in my opinion it looks nice but a little less volume. Trained Juggernaut, Sheiko, Powerlifting Academy, 531 in the past 🤔🤔🤔
@AlejandroSanchez-pl6jw3 жыл бұрын
When in doubt , percentage base
@LarsRyeJeppesen3 жыл бұрын
How about the method where you start with a 1 rep max, then do 8-10 rep sets at a specific pct of your daily max? That would take care of 'good/bad days'
@OtsuDC3 жыл бұрын
how would you manage fatigue?
@SpidermansSymbiote3 жыл бұрын
I find I can't do RPE training for the main lifts. I like using percentages since it gives me a concrete benchmark. For assistance I go by RPE.
@jaredmercer3922 жыл бұрын
I R.P.E my accessory work out and % on my main lifts
@javiervaldivia92403 жыл бұрын
Very informative.
@dennisnordlund9023 жыл бұрын
Yes!
@Wo1fLarsen3 жыл бұрын
C'mon Bromley. All this barbell truth, then you drop Sowell quotes on top of it? Salud.
@aj450452 жыл бұрын
I currently do number of sets per body part/move per month: Hinge: 30, Squat: 30, Lunge: 24, Row: 40, Pull: 30, Push: 48, Press: 20, Biceps: 20, Triceps: 20, Shoulders: 40, Calves/Shrugs: 40, Forearm: 40 I do some more testing sets on the end of the month like max pushups/pullups etc. Let's say a total of around 400 sets per month. The workouts are laid out asymmetrically (push-legs-pull) three days on-one off for 6 sessions (24 days). Last 4 days from the 4 week period is used for testing my 1RM. Would you say that's a good plan and sustainable on the long run for an intermediate level program? I do all my sets with RPE around 9 (8-10) depending on the recovery level.
@dimat31642 жыл бұрын
May I suggest making your site address a link? It's just more convenient that way.
@uneasyMeatАй бұрын
On the road to 135
@culdeus95593 жыл бұрын
Seems to support %rm for compounds and rpe for accessories
@maximusstrength1573 жыл бұрын
One thing I struggle with REP "auto-regulation" is if you are prescribed say RPE 8 and you are feeling crap that day you will do less weight potentially than previous week RPE 7. What do you do also week after at RPE 9? Seems like auto-regulation gets in the way of programming right?
@tonemoreno7633 жыл бұрын
Could you do a video on one of Barbellmedicine strength templates?
@matiaskorn63273 жыл бұрын
hello, for the people that have brought base strength book as a PDF before it was released as a kindle, will it be possible to pay the difference and receive a kindle format version? Thanks
@ReindeerGames3 жыл бұрын
might be a dumb question but I bought your book and wanna pick your brain about part of the programming, Is there a good way to contact you, I have no social media other then Facebook
@justin80373 жыл бұрын
He is a Sowell man!
@iFr0stBiiTe3 жыл бұрын
When's that paperback coming out Bromley? I got stax for it
@BartTrojanowski3 жыл бұрын
Thanks very good video. One thing I don't understand (yet) about RPE is what happens if I pick the wrong weight? Say I am to do 3 reps at RPE 8. I pick 100lb, but on my 3rd rep I feel like 100lb x3 is actually more like RPE 5. Do I keep going and do more reps at 100lb until it feels like RPE 8, or I rerack, put on more weight and go for 3 reps again? And also this situation... I pick 100lb, and I fail to get the 3rd rep. Clearly I picked the wrong weight, due to inexperience... what now? do a lower weight?
@AlexanderBromley3 жыл бұрын
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.
@BartTrojanowski3 жыл бұрын
@@AlexanderBromley I'm enjoying your content, it seems like a serious no-gimmick look at programming -- thank you.
@leonharmon51473 жыл бұрын
Think about the type of person that would watch this channel. If you’re here, I doubt you’d let yourself off the hook. If you really needed to lower the weight, you probably won’t even lower it enough.
@user-ov3nt4ll4d3 жыл бұрын
I think RPE can be used only for people which are intuitive with their body and can feel bar speed and other variables.
@ILikeExoticStuff2 жыл бұрын
I feel like people explain % training improperly. A 1RM is not something that is trained everyday, not because it is a 1RM in itself, but because it represents FAILURE after that 1 rep. Determining a 10RM that is derived from a 1RM should also NOT be used in training because it to represents FAILURE upon the tenth rep. When attempting multiple sets for 10 reps you should not be using your 10RM in set 1, you should be using a percentage of it. For example, your 1RM max in bench is 315lbs. 75% of your 1RM is considered your 10RM, which happens to be 236lbs. Unless you plan to only do 1 set of bench why would you use 236lbs as your WORKING weight? This is foolish. You will be better off using 70% of 236lbs in set 1 and maybe increasing from there. The notion of WORKING on the percentage of you 1RM is wrong. You should be WORKING on the percentage of your Rep Maximum for the number of reps prescribed in that set.
@NickJennison3 жыл бұрын
RPE training IS percentage based… it’s just a percentage of your max THAT DAY, not a max you set weeks/months ago.
@AlexanderBromley3 жыл бұрын
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
@benjaminwetscher96143 жыл бұрын
Alex what about VBT? 🙏🏼
@hispaniolan9327 Жыл бұрын
jeremy hamilton
@adgcih16893 жыл бұрын
% all the way
@googlefaps58832 жыл бұрын
Wtf i did 70% for 19 in my squats with one or two reps left. Now last 3-2 reps did have a bit of good morning to it
@googlefaps5883 Жыл бұрын
@@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
@leapingfury Жыл бұрын
@@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.
@martin12345123452 жыл бұрын
Rpe is too wishy-washy for me. If you want more freedom to auto regulate a percentage based program, do a daily max. If your program for the day calla for 3x3@ 85%, use 85% of your daily max.
@Talesjcbr3 жыл бұрын
Could explain RIR too?
@OtsuDC3 жыл бұрын
reps in reserve
@Drupee3 жыл бұрын
@@OtsuDC I read that as rpe in reverse.
@DavidByrne853 жыл бұрын
Same thing really. Rpe minus 10 = RIR, basically.
@nickcorona39663 жыл бұрын
Subjectivity is the worst con you could have when you're talking about a metric you use to guide your training. That in itself is a reason to never use RPE.
@Dudeatrix3 жыл бұрын
Can you do a video on diet. Like intuitive eating. How to manage calories without tracking.
@CrashMetaReligion19963 жыл бұрын
From what I understand Mark Rippetoe hates RPE
@turinho3 жыл бұрын
Drenk melk do ya fahvs and don't forget hip drahve