Here 2 years later the current litterateur changed for the amount of reps at a lower weight to be effective is now 15-30 instead of 10-20. My buddy a PTA (physical therapist assistant) is in network with slot of PT's (physical therapist) that tought him how to implement this into his workout and with his new knowledge he put together a workput plan for based on his finding of its effectiveness. Great video! Very informative and broke it down to be very understandable.
Certainly! It now seems that you can train anywhere within the approximate 5-30 rep range, and see equivalent hypertrophy on a per-set basis, as long as you train close to failure 👍
One of the best videos I've ever seen! You made my day! Now I can train more relaxed, knowing that all that matters is to go close to failure, and not so much how many reps or what weight to use. Considering I train with resistance bands alot, that is very important. Thanks!
Thanks for your great educational content! RIR doesn’t always correspond to RPE for more fast twitch lifters. My best deadlift double is 545. Best single is 635. So 550, 600, and 635 are all 0 RIR but the perceived exertion is very different.
Good point! Yes, that is where we get into the RPE 9.5 zone (0 more reps could be performed, but more weight could be lifted). However, that is more in the context of strength training, and isn't really as relevant for hypertrophy training 👍
But why do you have a thumbs down? Someone must be trolling you? Literally every video.. what a loser! You're the best Peter!! We all love you here at Deakin University👍👍👍
I'm still confused! I'm 70 and want to improve my VO2 numbers. Just starting out with an exercise program and want to know if I can just use my heart rate to improve my VO2 max. And if yes what does it have to be at for me to show improvement? I will be biking and walking. Thanks.
If I understood correctly: For someone that is limited on the amount of weight they have, would a higher rep range suffice (given RIR remains the same) as an alternative to maintain the same amount of muscular tension while at the same time still progressively overload? E.X: Person A only has access to dumbells upto 50 pounds to perform DB bench press. Could they start at 30 pounds but perform their sets in the 17-20 rep range with a RIR of 0-1 and that would be equivalent to them using 50 pounds but performing their sets in the 6-8 rep range, also with a RIR of 0-1?
Yes, that is correct. As long as you are somewhere within the approximate 6-20 rep range, muscle growth will be similar when taking sets close to failure 💪
It doesn't have to be exact. It is just a rough gauge of how close you are to failure. A good way to test yourself is to take a set to true failure (only on safe exercises) and see 👍
@@FlowHighPerformance1 too much data, analysis, theories, not much conclusively proven in the "science". All to "optimize" your training which doesn't amount to much.
Yes, I think that over analysis can make the process more confusing. However, there is nothing wrong with using the science to enhance what we already know 👍
I'm still confused! I'm 70 and want to improve my VO2 numbers. Just starting out with an exercise program and want to know if I can just use my heart rate to improve my VO2 max. And if yes what does it have to be at for me to show improvement? I will be biking and walking. Thanks.
Here 2 years later the current litterateur changed for the amount of reps at a lower weight to be effective is now 15-30 instead of 10-20. My buddy a PTA (physical therapist assistant) is in network with slot of PT's (physical therapist) that tought him how to implement this into his workout and with his new knowledge he put together a workput plan for based on his finding of its effectiveness. Great video! Very informative and broke it down to be very understandable.
Certainly! It now seems that you can train anywhere within the approximate 5-30 rep range, and see equivalent hypertrophy on a per-set basis, as long as you train close to failure 👍
One of the best videos I've ever seen! You made my day! Now I can train more relaxed, knowing that all that matters is to go close to failure, and not so much how many reps or what weight to use. Considering I train with resistance bands alot, that is very important. Thanks!
No problem! Yes, taking each set close to failure with good technique seems to be most important for hypertrophy 💪
Thanks for your great educational content! RIR doesn’t always correspond to RPE for more fast twitch lifters. My best deadlift double is 545. Best single is 635. So 550, 600, and 635 are all 0 RIR but the perceived exertion is very different.
Good point! Yes, that is where we get into the RPE 9.5 zone (0 more reps could be performed, but more weight could be lifted). However, that is more in the context of strength training, and isn't really as relevant for hypertrophy training 👍
@@FlowHighPerformance1 What about RTF (reps to failure)? Would that be a better alternative to RIR or RPE?
Its basically the same approach once again. I don't think it is a better or wirse option 👍
fantastic content, great recommendation of using RPE/RIR in practice.
I wrote you an email enquiring about TH-cam advertisement, please review and give it a thought :)
Glad you enjoy the content! Got it, just replied. Make sure to check your junk/spam folder of you don't get my email response 👍
Very well explained! Best I’ve ever heard.
Glad to hear it 👍
Underrated channel 💪
Cheers 👍
Excellent
Excellent
Excellent
💪
But why do you have a thumbs down? Someone must be trolling you? Literally every video.. what a loser! You're the best Peter!! We all love you here at Deakin University👍👍👍
Who trolling though? 🤔
@@FlowHighPerformance1 Probably someone that hates 'the science and nerd talk'. We're here for it !! 🙋🙋🙋👍👍👍
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I'm still confused! I'm 70 and want to improve my VO2 numbers. Just starting out with an exercise program and want to know if I can just use my heart rate to improve my VO2 max. And if yes what does it have to be at for me to show improvement? I will be biking and walking. Thanks.
you probably want to train somewhere in the 65-80% HRmax zone (~97-120bpm for a 70yr old)
Does the same thing work with Calisthenics? And the different progressions
Same principles, slightly different implementation in practice 👍
If I understood correctly:
For someone that is limited on the amount of weight they have, would a higher rep range suffice (given RIR remains the same) as an alternative to maintain the same amount of muscular tension while at the same time still progressively overload?
E.X: Person A only has access to dumbells upto 50 pounds to perform DB bench press.
Could they start at 30 pounds but perform their sets in the 17-20 rep range with a RIR of 0-1 and that would be equivalent to them using 50 pounds but performing their sets in the 6-8 rep range, also with a RIR of 0-1?
Yes, that is correct. As long as you are somewhere within the approximate 6-20 rep range, muscle growth will be similar when taking sets close to failure 💪
Miller Barbara Lee Kevin Lopez Matthew
Clark George Taylor Carol Johnson Michael
how can I gauge my RIR. because I don't really know if I'm 1 or 3 reps away of failure
It doesn't have to be exact. It is just a rough gauge of how close you are to failure. A good way to test yourself is to take a set to true failure (only on safe exercises) and see 👍
im late but i just did failure sets on my last week before a deload and used that as a reference for my following meso.
Martin William Taylor Betty Davis Lisa
nerds are trying to kill the joy of lifting weights
How so?
@@FlowHighPerformance1 too much data, analysis, theories, not much conclusively proven in the "science". All to "optimize" your training which doesn't amount to much.
Yes, I think that over analysis can make the process more confusing. However, there is nothing wrong with using the science to enhance what we already know 👍
This is probably the guy disliking every video, is a subscriber, and has notifications turned on every time you post 🤣🤣
@@martlu95 😂
I'm still confused! I'm 70 and want to improve my VO2 numbers. Just starting out with an exercise program and want to know if I can just use my heart rate to improve my VO2 max. And if yes what does it have to be at for me to show improvement? I will be biking and walking. Thanks.
you probably want to train somewhere in the 65-80% HRmax zone (~97-120bpm for a 70yr old)