I came to the Lord asking for his blessings as a single parent because raising my son (Joel) was an act of courage despite all the challenges. And the Lord answered my prayers with a benefiting income of $31,000 every month. To God be the glory. Joel is in school and life's been fair lately.
It is the digital market. That's been the secret to this wealth transfer. A lot of folks in the US amd abroad are getting so much from it, God has been good to my household Thank you Jesus
RPE is used to control the fatigue and it’s more about how the weights feel and the speed not really how many reps left in the tank…the RIR is better for that.
It's about data. Once you've "tried" many many times, you get a feel for when you can and when you cant. But you have to gut it out a few times, no question. Just set up for safety and take a calculated risk. Rip is right, you will surprise yourself.
RPE is a very strange tool, in theory it should be used by intermediate or advanced athletes in a program with progressive overload and even sets to failure from time to time to be sure it is not excessively subjective, I cannot distinguish if I still have one repetition left or if I have already reached failure until I try it, and it has no value for a beginner, the one-day RPE 0 is easy the next time the beginner tries it, it is supposed to have value for intermediate or advanced athletes, but there are many better ways to periodize.
It has no benefit to beginners, this much is obvious, but I think the more cogent point is that it has no real benefit to advanced lifters, either. The best lifters, being elite by nature, never tried to base their programming around a subjective variable, ie “feel”, because no one can actually “feel” if they can do the last rep or not, it’s always hard, by nature. The best lifters always just wrote down what they were going to do in advance, and then they went in and did what they were supposed to do, whether they felt like it or not. If they tried to do the last rep, and they couldn’t get it, then some other variable was off, like diet or sleep ect. The ostensible point of rpe is to try to compensate for the fact that you aren’t actually working at 100% each time you step foot in the gym. This statement is true, but can someone actually “know” that they aren’t at 100%, unless they use some sort of measurement to know? I would like to point out that rpe would not be the measurement, as it is subjective by nature, and you can’t measure something accurately that is subjective by nature. Therefore, the measurement would have to be something like bar speed, which can’t be measured by yourself accurately unless you use some sort of tool, which is what Mike Tuscherer does. I would also point out that accurately measuring bar speed may not even be a completely accurate model of how someone is feeling on a day to day basis to begin with. So, since rpe doesn’t actually accomplish anything, since it is “perceived”, not known, why does everyone love rpe? Because is allows someone to get out of actually doing the work. It’s that simple.
Done heavy 3 sets of 5 squats 2 days ago. 4th rep done on the third set. Everything in ur mind and body is telling you this is going to suck and feel like shit the 5th rep. But then you do it. Best thing ever. Its a mental exercise as well The fatigue is high from this training but as long as you get plenty sleep and food you can recover.
Nearly every training session, for at least one of my squat sets = the 4th rep is brutal, but the 5th not as bad. What? Huh? I haven't figured out why.
Isn't RPE meant to manage intensity instead of volume? The way I understand RPE is that it helps intermediate and advanced lifters program an appropriate level of intensity that accounts for daily fluctuations in performance output while ALSO achieving 100% of the volume they intended to. I don't know of anyone who uses RPE to modulate volume based on how they feel. For example, you would never program 5 sets of 5 reps @ RPE 8 and then only do 3 reps on the last set just because it felt like RPE 8. If that happens, that means you loaded too much weight on the bar for the last set. Instead you choose a weight that lets you achieve the volume that you've programmed. RPE just gives you a variable target to shoot for to get the intensity you need to generate adaptation.
Barbell Medicine programming often uses RPE for setting weights, but they usually use bar speed as an indicator of what the RPE should be vs how you feel.
@@ieschwoch yeah, I often hear them talk about bar speed correlating with RPE. Pretty much everything I've learned about how to use RPE in programming is from them. Maybe other people use it differently.
@@ieschwoch that's the funny thing, RPE is Perceived, and if you only consider your perception during the lift you'll be mislead, that's why they always end up relying on bar speed (objectively or subjectively) in a video or encoder.
Rip I just saw a video of you wearing that same shirt a year ago. You were telling people not to lose weight. Have you lost weight? I can see the weight loss in your face. I'd go up 50lbs if I were you.
I feel like it depends heavily on the lift. With the bench press, I usually know when I’m within a rep of failure. Whereas with the squat, all my failures have been unexpected, and whenever I think I’m going to fail the set, I don’t.
I'm two months into NLP and last week I'm just exhausted, deadlift 135kg squat 107,5kg press 55kg ... But my recovery isn't the greatest I'm afraid of stopping now and be detrained but unable to continue linear progression... my squat is just so slowing down... Everything started to hurt
Vaya con Dios - very typical of that program. Go way down in intensity for a while, like down to 70% of that and rather do more sets and reps for a while until it heals. Biggest mistake lifters usually do in your position is to be reluctant to reduce the weight on the bar enough. Your body will be able to lift all that with no pain usually, but you need to let it heal first. Work up your workcapacity with much lighter weights and vary with other excercises that don't hurt in the meantime.
@@Alexander_Tronstad Yes, I'm probably guilty of exactly this. I progressed quite quickly for a while, and even worked through some pain instead of taking a week off. If you've only been lifting about 1 year - such as myself, there is a fear of becoming detrained and never being able to hit those numbers you did before taking the time off/reducing the load. I did drop my squat by 10kg yesterday for the reasons you describe but I can't help feeling that I didn't do any work because it's not a progression to the previous weight.
@@Alexander_TronstadHow long did it take you to squat 500 using the “stop training & just waste months of time when it gets hard” method? I bet starting strength works better.
RPE, you say? Rate of Perceived Exertion, the great arbiter of our fitness efforts, the all-knowing, all-seeing judge of our sweat and toil. Well, let me tell you, RPE is nothing more than a glorified guessing game, a charlatan in the world of exercise. First of all, who are we to trust our own perceptions when it comes to exertion? I mean, have you ever been so focused on a task, like trying to carry a tray of drinks while juggling knives, that you suddenly realise you've been holding your breath for the last minute? That's the kind of perception we're trusting with RPE. And let's not forget the subjective nature of the whole thing. One person's "moderate" could be another's "all-out sprint." It's like asking a group of people to rate the spiciness of chili and expecting everyone to agree on a number. Some will be wimps, some will be masochists, and the rest will be somewhere in between, all claiming their perception is the truth. But the real kicker is that RPE is just a crutch for those too lazy to put in some effort. They say. "I'll just go with my gut feeling." It's like saying you can tell if your car needs an oil change by how it sounds when you rev the engine. So, let's give RPE the boot and go back to basics.
I disagree with this. 0:55 From experience you can tell when you’re at rep 3 or 4 if you can do it or not. Most people are training recreational. What’s the point of potentially injuring yourself when you can put the weight away and try again next time. What’s the hurry
@@lukecoomer9349 Failing any lift can cause injury. That's what it's call FAILURE. Your body fails to accomplish the task. You don't get to decide how it fails.
@@somuchfortalent set your safeties properly, and practice good form. Yeah, you're gonna fail at some point, but people really don't get hurt in the gym that often. So again, there's not much to lose by trying that last rep.
100% I think my easiest set is usually the 3rd of 5 sets. RPE keeps a lot of people from growing and understanding they are more capable than they realize. It robs the joy of accomplishment.
Yeah same for me. That first set the mind-nervous system is quite aware yet of the load. Second working set feels like everything is more aware/online/ready
@@alexvisan7622 I think the tendons and ligaments aren't meant for too much time-under-tension. If you wanna experiment with long holds do isometrics at lower loads.
In the long run, avoiding injury is the most important thing. Nothing sets you back more than that. So, I would say listen to your body.
*Derek here!* he was in fact, speaking in terms of POUNDS.
I came to the Lord asking for his blessings as a single parent because raising my son (Joel) was an act of courage despite all the challenges. And the Lord answered my prayers with a benefiting income of $31,000 every month. To God be the glory. Joel is in school and life's been fair lately.
God bless you more abundantly for your generosity
But then, what do you do? How do you come about that in that period?
It is the digital market. That's been the secret to this wealth transfer. A lot of folks in the US amd abroad are getting so much from it, God has been good to my household Thank you Jesus
Thanks to God, my daughter who introduced me into the digital market. Moreso, thanks to Ms *Kathleen Mary Vella*
Her top notch guidance and expertise on digital market changed the game for me
And to think that I started with the sum of $11,500 remains a miracle
I appreciate you reinforcing my own personal opinions about RPE.
Rip looks like old Eric Bugenhagen
RPE is used to control the fatigue and it’s more about how the weights feel and the speed not really how many reps left in the tank…the RIR is better for that.
It's about data. Once you've "tried" many many times, you get a feel for when you can and when you cant. But you have to gut it out a few times, no question. Just set up for safety and take a calculated risk. Rip is right, you will surprise yourself.
Visualization helps me get through it, I just did 4 reps and visualization brings me through the fifth if needed.
This is actually one of the most profound commandments - the 11th one!!!
RPE is a very strange tool, in theory it should be used by intermediate or advanced athletes in a program with progressive overload and even sets to failure from time to time to be sure it is not excessively subjective, I cannot distinguish if I still have one repetition left or if I have already reached failure until I try it, and it has no value for a beginner, the one-day RPE 0 is easy the next time the beginner tries it, it is supposed to have value for intermediate or advanced athletes, but there are many better ways to periodize.
It has no benefit to beginners, this much is obvious, but I think the more cogent point is that it has no real benefit to advanced lifters, either. The best lifters, being elite by nature, never tried to base their programming around a subjective variable, ie “feel”, because no one can actually “feel” if they can do the last rep or not, it’s always hard, by nature. The best lifters always just wrote down what they were going to do in advance, and then they went in and did what they were supposed to do, whether they felt like it or not. If they tried to do the last rep, and they couldn’t get it, then some other variable was off, like diet or sleep ect. The ostensible point of rpe is to try to compensate for the fact that you aren’t actually working at 100% each time you step foot in the gym. This statement is true, but can someone actually “know” that they aren’t at 100%, unless they use some sort of measurement to know? I would like to point out that rpe would not be the measurement, as it is subjective by nature, and you can’t measure something accurately that is subjective by nature. Therefore, the measurement would have to be something like bar speed, which can’t be measured by yourself accurately unless you use some sort of tool, which is what Mike Tuscherer does. I would also point out that accurately measuring bar speed may not even be a completely accurate model of how someone is feeling on a day to day basis to begin with. So, since rpe doesn’t actually accomplish anything, since it is “perceived”, not known, why does everyone love rpe? Because is allows someone to get out of actually doing the work. It’s that simple.
Rip looks like Heat Miser from that 1974 Christmas movie "A Year Without Santa Claus"🤣
Done heavy 3 sets of 5 squats 2 days ago. 4th rep done on the third set. Everything in ur mind and body is telling you this is going to suck and feel like shit the 5th rep.
But then you do it. Best thing ever. Its a mental exercise as well
The fatigue is high from this training but as long as you get plenty sleep and food you can recover.
Nearly every training session, for at least one of my squat sets = the 4th rep is brutal, but the 5th not as bad. What? Huh? I haven't figured out why.
Yes, my perceptions are bullshit, BUT i note RPE just for more data points about the 5th rep.
Isn't RPE meant to manage intensity instead of volume? The way I understand RPE is that it helps intermediate and advanced lifters program an appropriate level of intensity that accounts for daily fluctuations in performance output while ALSO achieving 100% of the volume they intended to.
I don't know of anyone who uses RPE to modulate volume based on how they feel. For example, you would never program 5 sets of 5 reps @ RPE 8 and then only do 3 reps on the last set just because it felt like RPE 8. If that happens, that means you loaded too much weight on the bar for the last set. Instead you choose a weight that lets you achieve the volume that you've programmed. RPE just gives you a variable target to shoot for to get the intensity you need to generate adaptation.
Barbell Medicine programming often uses RPE for setting weights, but they usually use bar speed as an indicator of what the RPE should be vs how you feel.
@@ieschwoch yeah, I often hear them talk about bar speed correlating with RPE. Pretty much everything I've learned about how to use RPE in programming is from them. Maybe other people use it differently.
@@ieschwoch that's the funny thing, RPE is Perceived, and if you only consider your perception during the lift you'll be mislead, that's why they always end up relying on bar speed (objectively or subjectively) in a video or encoder.
Rip I just saw a video of you wearing that same shirt a year ago. You were telling people not to lose weight. Have you lost weight? I can see the weight loss in your face. I'd go up 50lbs if I were you.
I feel like it depends heavily on the lift. With the bench press, I usually know when I’m within a rep of failure. Whereas with the squat, all my failures have been unexpected, and whenever I think I’m going to fail the set, I don’t.
If you can do a set of 5, you can do another set of 5.
No person can know rpe or whatever. U lift or you dont.
This is some fresh material ….🙄
I'm two months into NLP and last week I'm just exhausted, deadlift 135kg squat 107,5kg press 55kg ... But my recovery isn't the greatest I'm afraid of stopping now and be detrained but unable to continue linear progression... my squat is just so slowing down... Everything started to hurt
@@VayaconDios018 you have to eat and get real fat so you can gain another 20kg on your squat.
Vaya con Dios - very typical of that program. Go way down in intensity for a while, like down to 70% of that and rather do more sets and reps for a while until it heals. Biggest mistake lifters usually do in your position is to be reluctant to reduce the weight on the bar enough. Your body will be able to lift all that with no pain usually, but you need to let it heal first. Work up your workcapacity with much lighter weights and vary with other excercises that don't hurt in the meantime.
@@Alexander_Tronstad Yes, I'm probably guilty of exactly this. I progressed quite quickly for a while, and even worked through some pain instead of taking a week off. If you've only been lifting about 1 year - such as myself, there is a fear of becoming detrained and never being able to hit those numbers you did before taking the time off/reducing the load. I did drop my squat by 10kg yesterday for the reasons you describe but I can't help feeling that I didn't do any work because it's not a progression to the previous weight.
Add a light squat day on the second training session of the week, post form checks to the forum, read the book if you haven’t.
@@Alexander_TronstadHow long did it take you to squat 500 using the “stop training & just waste months of time when it gets hard” method? I bet starting strength works better.
If RPE doesn't work, how did Jesus squat 1050, bench 600, and deadlift 900 using it?
It’s a tool not requirement, not to mention the drugs and genetics. His advice is mostly about novices not the gifted few.
RPE, you say? Rate of Perceived Exertion, the great arbiter of our fitness efforts, the all-knowing, all-seeing judge of our sweat and toil. Well, let me tell you, RPE is nothing more than a glorified guessing game, a charlatan in the world of exercise. First of all, who are we to trust our own perceptions when it comes to exertion? I mean, have you ever been so focused on a task, like trying to carry a tray of drinks while juggling knives, that you suddenly realise you've been holding your breath for the last minute? That's the kind of perception we're trusting with RPE. And let's not forget the subjective nature of the whole thing. One person's "moderate" could be another's "all-out sprint." It's like asking a group of people to rate the spiciness of chili and expecting everyone to agree on a number. Some will be wimps, some will be masochists, and the rest will be somewhere in between, all claiming their perception is the truth. But the real kicker is that RPE is just a crutch for those too lazy to put in some effort. They say. "I'll just go with my gut feeling." It's like saying you can tell if your car needs an oil change by how it sounds when you rev the engine. So, let's give RPE the boot and go back to basics.
Rate of Potential Excuses...
I disagree with this. 0:55 From experience you can tell when you’re at rep 3 or 4 if you can do it or not. Most people are training recreational. What’s the point of potentially injuring yourself when you can put the weight away and try again next time. What’s the hurry
If you fail a squat, you won't get hurt. Why wouldn't you try it?
@@lukecoomer9349 Failing any lift can cause injury. That's what it's call FAILURE. Your body fails to accomplish the task. You don't get to decide how it fails.
@@somuchfortalent set your safeties properly, and practice good form. Yeah, you're gonna fail at some point, but people really don't get hurt in the gym that often. So again, there's not much to lose by trying that last rep.
Sometimes the second 5 is easier than the first.....
I find that often true. Even with the recommended warmup ramping, my CNS usually isn't at peak performance until 2nd set.
100% I think my easiest set is usually the 3rd of 5 sets. RPE keeps a lot of people from growing and understanding they are more capable than they realize. It robs the joy of accomplishment.
Yeah same for me. That first set the mind-nervous system is quite aware yet of the load. Second working set feels like everything is more aware/online/ready
Almost always the case
The first work set was a warm up. This is why the 3rd set, and final rep are so important.
Only rhing I'd advise is dont grind too long. When that bar speed gets to a crawl the injury risk shoots up.
And why is that? Explain.
@@alexvisan7622 I think the tendons and ligaments aren't meant for too much time-under-tension. If you wanna experiment with long holds do isometrics at lower loads.
@@K4R3N "i think the tendons and ligaments aren't meant for much time under tension"
Go on...
@@alexvisan7622 there's video from Sully GreySteel on this. Do your own research.
I LOVE YOUR ADVICE IN YOUR VIDEOS SIR! Thanks 💪🏽🫡🙌🏽