The Reason Percentage Based Training Is Killing Your Gains
ฝัง
- เผยแพร่เมื่อ 31 พ.ค. 2024
- My thoughts on percentage-based training. Let me know your thoughts in the comments!
If you feel stuck, get started on your strongman program below.
www.mitchellhooperstrongman.c...
Pick up your LHBK shirt below!
www.mitchellhooperstrongman.com/
Clothed by TYR - www.tyr.com/
Supplements by Perfect Sports - perfectsports.com/
Training Equipment by Evolution Athletics - shawstrength.com/pages/evolut...
Mouth Guard by AirWaav - airwaav.com/
Energy by Reign - reignbodyfuel.com/en-us/
BFR Cuffs - ca.saga.fitness/
Don't forget to like the video and subscribe to the channel
Lift Heavy Be Kind
Music by MusicBed -
#LHBK #LiftHeavyBeKind #strongman #powerlifting #fitness #bodybuilding #gym #strength #deadlift #crossfit #workout #motivation #squats #strengthtraining #training #power - กีฬา
![[TH] VCT Masters Shanghai Playoffs DAY 3 // FNC vs FUT | EDG vs PRX](http://i.ytimg.com/vi/pw2T5v0ogDI/mqdefault.jpg)
![แข่งแลกของ 1 วัน!! ของใครแพงสุดชนะ!! [Ver.2024]](http://i.ytimg.com/vi/joRT59ilPHg/mqdefault.jpg)
![ทททททททท #27 [หลุยส์ เค โตมายังไง ณ สระบุรี]](http://i.ytimg.com/vi/CaKoYw_Xmtg/mqdefault.jpg)
For me I've definitely found having numbers to hit highly beneficial. I've been programmed things I thought there was no way in hell I'd have hit bit then I actually did. Using rpe I'd have used much too light weights and fatigued myself
fatigued from to light weights? im confused. personally i use % of what i want to hit. instead of training/peaked max. ofcourse lower %. 5x5 in deadlift i do 70-75% of what i want to hit after i have peaked.
@@filiplofgren8023 Poor work capacity means it could easily be the case that's you'd gass out even at just 250lbs for 10 reps but at the same time still be able to do 500lbs for 5 reps.
@@filiplofgren8023 well ok so for me it was a deadlift double at 225kg. Choosing a weight for 'rpe 10 deadlift double' I would have probably chosen 215kg, heavy enough that there is no way I could go heavier afterwards but light enough that I'd clearly have had more in the tank
@@budthecyborg4575I think that’s a pretty big exaggeration. Your point is valid but I doubt there’s a single person out there hitting over 225 for 5 who gasses out at half the weight for 10.
@@morgothbauglir4898 I just hate doing high volume squats so much I'd quit at 10 reps even for an empty bar.
You can't breathe and there's no resting between reps.
I like the 531 model which uses % model with AMRAP sets, with increase weights on each cycle.
Those days when you dont feel "in the mood" mean your number of reps on the AMRAP may be lower, but still lifting what your body can do. But the more I do it, the less those days happen as I've learnt my body and can push through to higher reps.
There is definitely an art to deloading/recovery though. But that goes for most programmes i think!
And it helps to do 1RM tests every few cycles to give you that understanding.
Yes, AMRAPs are a great programming tool
It’s my bread-and-butter training method. Percentage base to warm up and then give it your all. You’re all well very from day today but that’s fine. If you really think about Mitch Hooper, and what he said, this program falls within those parameters.
Percentage based training with appropriate auto-regulation is the best of both worlds imo. You have a structured progression outlined, but allow for adaptation and individual decision making on the fly if needed.
I've been on an RPE-based general fitness program for years and when I started strongman this year, I was worried it wouldn't be up to snuff. But so far it's actually worked out great and my lifts keep going up. The catch was lifting with other strongmen once a week and realizing where my ACTUAL RPE 9 is.
I like to combine RPE and percentage base for main lifts. I'll give myself a 5% window. So 85-90% at RPE 8. If it's feeling good I push to the upper limit. If I'm feeling bad I'll drop it to the bottom limit. It keeps me accountable but gives me a little wiggle room. For accessories, I use RPE only
I think you’d be an amazing guest for Dave Tate Elitefts podcast. It would be very interesting
Right
Absolutely loving these walk and talk educational videos!! Keep them up learning a lot!
The best system of progression I have found is evolving rep ranges and evolving sets. Slowly adding reps and sets before adding any weight at all. It's a very slow progression, but it's a consistent one. I try and do all the exercises with the same form each time around to really gather where I'm at week to week. It's something I learnt from Natural Hypertrophy's channel and I couldn't recommend it more, it's been working great. It's slow and methodical progression for sure, but it's consistent growth PS: Using RIR, and just try to keep the RIR the same week to week, while adding reps, then sets, and then weight. When you finally add weight however, you go back to your original reps and sets, and work up to more reps and sets, until you need to take them off and add weight again.
and it's something HE learned from Renaissance Periodization
@@highviewbarbell just searched “Renaissance Periodization evolving rep ranges” into TH-cam and found 2 videos come up, one was about sets and rep ranges that didn’t talk about evolving rep ranges, and the other was about RIR and no mention of evolving rep ranges. The next 6 videos below the first two suggestions (keep in mind I haven’t even searched for him) are all Natural Hypertrophy videos. Maybe RP has mentioned it at some point, and that’s great, learning is great and RP has some very valuable knowledge. But if you’re talking about who pioneered this system, and has put out buckets of content on the topic then it’s Natural Hypertrophy. He didn’t just mention it in passing, he has about 10 hours worth of content dedicated to this form of progression.
@@LambClone it's good that you found that information, and NH is a good source - except on politics - but it's not a discovery he made or even really novel, it's just one of the many decent options for how to progress.
@@highviewbarbell Thanks, I'm sure its not the only good option out there. I'm curious what are his political views?
Percentage + some autoregulation via SBS (Stronger by science) works well. I think if you are a natty athlete who regularly lifts, your max wont fluctuate drastically.
100% agreed, when you don’t have anabolics playing a factor then your 1RM will be fairly stable assuming you don’t stop training
@@iielysiumx5811 Exactly 💯
@@iielysiumx5811Yes. And you don't need to keep maxing out and test your 1rm either to make progress. I do sheiko which had you testing your max every month or 2 months, but i only so a few heavy singles and monitor my performance on that. Also i just increase weights after i month, only 2.5 and sometimes i don't. Also sometimes if i am very fatigued and cant finish reps or recover i just lower the weight on a given day. And sometimes you can increase it. As long as you finish your sets/reps. This has worked for my squat and also bench, but deadlift is stuck and i blame it on sheiko. He has you only doing box deadlift and other variations. Any programm you could recommend for an intermediate/advance athlete? My squat is around 230, bench is 150+ and dead is also same as squat. Bench is progressing very slow, and squat is moving ok.
Another vote for the 531 method here. I like having defined numbers with a min target at the end but a goal number of reps to push myself against. Some days I just ain’t got it and I know to hit the minimum and move on. I’ve done it often enough to be confident that next time I can push the limits. I’ve been on it for two years straight at 45 years old and I’ve saw significant gains. Keep in mind I’ve lifted for twenty years with varying dedication and intensity. So I’m steady in the intermediate category.
I like how you do your cardio while shooting the video.
Time efficient.
Loving all the content
The more I learn from you, the more I realize how much I don't know, I am loving the journey thank you from #db_saf
#lhbk #teammoose #oldmanstrength
I find you to be one of the most approachable minds in fitness
I've been doing about 95% (based on how I feel) over the course of 4 weeks, and now I'm starting to rock my way forward from the 180 kg deadlift.
My workout starts with +20 plates on each side until I hit 180 after that the 1 kg, 2.5 kg and 5 kg plates gets used to push my nervous system into enough stress to gain but also recover onto the next day. I've tried percentage based training and it really dosen't make a whole lot of sense, it really stopped me from growing and pushing myself, sure the intense 6 reps were hard but it really didn't benefit my 1 rep all that much.
Thanks for your take on this topic! :)
I think both approaches can be useful in certain contexts and can be mixed together (personally I use RPE for most of my high intensity work but then switch to percentage based weights for some of my back-off sets)
Thank you so much
Percentage-based training, but within a range of, say, 5-10 kilos seems to be a good workaround. Offers the appropriate flexibility. And IIRC, Loz has you doing something similar.
I think 1rm just reflects what you are generally capable of. Idk, powerliftes peak about a few times a year max, and they don't progress super fast. So what I'm saying is that if you actually do train for 1rm in some capacity, you will know what it is. But only in lifts that you train for 1rm for. By definition not any other lifts, nor new lifts.
In addition, we can relate both %1rm and rpe, using them both simultaneously. Easy way to do it is calculating the %1rm last, not using it to set programs. You can’t use rpe to set up programs anyways if you want to have actual poundages int the programs as well.
Great advice! I like a one set to failure approach, add 10% to the weight each week until I can't get so many reps, then deload 20% the next week. I guess you could call this an RPE-based model. It's easier to stay motivated this way compared to adding 5-10lbs each session, or aiming for a specific rep goal with the same working weight. 10% is a significant yet manageable strength increase for any given lift
I use Strengthlevel's one-rep-max calculator because it gives a good estimate of what weight I can do for a given number of reps based on what you can do at RPE 10 with a given weight. If I wanna do sets of 10 at RPE 8, I'll check what weight it says I can do for 12 and use that. That's 10 reps plus the 2 left in the tank.
extremly variable here.. just trying to get 2-5% stronger in each major lift every week. I build up with 6 warumup sets and after that I kinda feel how much I am able to perform in comparison to last time and choose the weight of the last and heaviest working set accordingly. That's my system. The tricky part is to choose the right weight for this last set. If it's to heavy I might be burned out and finish my workout with less than last time but if I choose the weight to conservatively I end up lifting < 2 % more or just the same as last week.
My training is extreeeeemly difficult to manage but when I am successfull the gain and progression is also extremly high. So my plan is to progress as long as needed and after being strong af joining competitions while trying to maintain a certain basis of strength with way less focus on fast progression. every 8 weeks I need a deload, maybe a bit earlier. I learned this now by seeing my bench decreasing after 8 weeks while the other two major lifts progressed way slower than before.
The only problem I have with RPE/RIR is actually being able to estimate what I had left in the tank. Some days I'm like "oh, RPE 5, coulda done way more" then I try to hit a few more reps next set and realize I only have like 1 or 2 more in the tank. and sometimes it's the opposite, I'll say RPE 8 then next set hit like 5 more reps
There is probably distinction useful for strength vs mass. For only mass - RPE and recovery looks to be good enough.
For strength it is not. % based would be great for strength but in advanced-elite level it is not sustainable.
For building foundation I like what some of the soviet era coaches preached - you adapt to a weight, say deadlift 150 kg. At first you can do a few clean reps.
In time you can go 10 controlled clean reps - at this point bang for buck in strength improvement is crap; you add not 2.5 kg, not 5 kg, but 20 kg or more, but not so much you can only do 1 rep.
And adapt to the new weight.
This way the tendons and supporting muscles have time to catch up with the main drivers.
Then after a while a week comes where everything has lined up, I feel healthy, well rested, well recovered, energetic and powerful. Then is time to test true 1 RM.
This has worked for me. I only get injured when I get greedy and deviate from that regime.
Off-season I lean towards RPE. Preparing for contest I lean towards %/531 once I know what the events and their weights are
What would your opinion be on something like the Juggernaut 2.0 method?
I don't have the equipment/live in the location to be able to do much more than one can do with a power rack and a barbell.
Eddie hall said to get your big 3 up as high as you can and move over to strongman, so I'm just doing my grind to maybe transitioning to that one day.
Do you have programs based for someone with just barbell and weights basically?
I’ve been on a percentage-based program for months thus far (granted I’ve lifted for years), and I’ve been getting steadily stronger on it. Whenever something doesn’t feel right, I simply change the amount by which I increase my estimated 1RM from block to block.
I’m not familiar enough with RPE or RIR programs, and I don’t know if they’d work for me.
I have a smart watch that tells me how many calories I burned and i found it working really well after you estimate what is the day to day load you can recover from assuming you are getting enough sleep and nutrients. For example if I burn 3000 kcal one day I am perfectly recovered the next day and if i burn 3500 kcal, which is 500 kcal above what i recover from, and the next day I burn 2500 kcal on the third day I am perfectly recovered. So basically my way of estimating the strain i put on my body is by tracking my calories and it doesn't really matter if you train to failure or not, RPEs and stuff it's just total load measured in kcal burned. Of course tracking calories can be not that accurate but no method is actually accurate and i found this working really well for me, so I hope that can help somebody. Also you get the adaptation stimulous by burning the maximum amount of calories that your body can recover from which signals that you should adapt and get stronger to be able to handle the load. Also if you get really precise you can devote more of the calories you burn to muscles or excercises that you want to prioritise. This is just my way of doing it and currently still testing it, I have no scientific studies or authorities to back it up. Knowing the amount of calories you burn is also helpfull with your diet too and all it takes is to wear a cheap device on your wrist and not forget to track your activities.
So I’m curious, if you start at rpe6 then work to rpe9, why does it make sense to deload->reload rpe6 again instead of walking back down to rpe8,7,6,7,8,9.
And if the answer has to do with systemic fatigue, can you go 6,7,8,8.5,8,7,6.
So Mitch, I respect you not doing some of the typical eating or cheat meal stuff. I really love your content, I think you have the potential to be the most informative strongman/fitness channel. Something I want to see. From somebody who enjoys watching strongman TH-cam videos. There’s something I think you may be missing about some of the goofy video ideas. I understand you don’t want to have clicks for something you don’t think brings value. I agree with this. However, it’s something that also allows people to see you in a more unrestricted and unscripted tone. I think doing a cheat meal with fellow peers just allows your audience to see you in a different light. I enjoy watching Brian eat and laugh and giggle. I don’t necessarily want everything I watch to be informative. I’m sure you can understand, some days you just need a break from the intensity. I’m not saying you can’t get a similar effect from other type of videos. This is purely an example of the benefit of doing something a bit lighter. Cheers to you.
I test my lifts at the end of the training block and put these numbers in for the next block using percentages after the deload, but my training blocks are 12 weeks that's quite a bit longer than you use I did not expect that.
I still think percentage based training can be pretty damn good though. Something like 531 takes into account good and bad days, and gives you a pretty huge buffer for what you can do. You will hit that 1 no matter what, unless you're injured or have run it for so long that you should have reset already. It doesn't matter if the percentage is accurate, because it's always progressing anyway, and there's no real 1 rep max testing, it's more about rep PR's. At least my interpretation of it.
But hey, I'm old, I gotta do RPE style training, you never know what the body is capable of on that day. Very hard to follow a predictable progression week to week after 3 back surgeries and nerve damage.
True except that "1+" is in fact a 5+ if you're looking to increase your training max
The G.O.A.T of training and my favourite strongman!
I got my best gains/results from the hepburn method, it's easy to keep progressing but it's quite the time suck. Even if you started lower than your 1rm you will eventually get there as you will be able to add 10lbs per week to each lift.
I don't fully disagree with you, meaning I don't fully agree with you. I believe, based on the literature I've read and the information from a number of other sport science folks, that generally exertion results in gains (I know it's a simplification). I've found that if I modify the prilipen (sp) chart to make room for RIR this works pretty solidly. the chart with the rep ranges allows one to experience different optimal volumes and helps a person understand their subjective exertion at various volumes and exertion levels. when I'm stuck I generally go back to programming my core lifts around the chart and then moving back into some type of subjective programming using RIR (I agree they are the same, I like to use RIR personally). Also, using a percentage based program helps hold me back from pushing too much when I shouldn't. For instance, when I'm on a low percentage day that's feeling amazing and I want to use a higher percentage then I substitute exertion for increased lbs. If I'm feeling awful then I substitute technique and lower the percentage. thus combining my percentage programming with RIR or subjective programming. Anyway, you make excellent points, well worth listening to.
Okay athlean-X
I agree and disagree depending on your strength sport. For powerlifters, even in your hypertrophy phases, you should still be doing at least one top set at 90-95% in your main compound movements to preserve strength, which means you're always capable to testing your max and knowing your numbers. I'm sorry, but if you're a competitive powerlifter, you should always know your numbers, no exception. You only have three events to train for and there is no room for fluctuations to those events like there is for strongman.
For strongman, it's definitely different since you have a plethora of different events you have to train for. You can't always know your numbers in everything and you can't always be peaked for everything. For this type of strength sport, I definitely agree with what you're saying for all lifters (beginner, intermediate, and advanced).
Hey man, I have a question. Dunno if you'll see this, but anyone else here can answer, if they think they know whats up. Anyways, I find that deadlifting with high reps(8-12) medium weight just leaves me feeling like garbage. I really dont want to keep doing it. Do you think I can still make plenty of gains with just high weight low rep(2-4) work? Those kinds of sets feel the most comfortable for me, and I really love doing them
My bench pr was 305. I only hit that because my buddy told me it was 285 my previous pr. I have been like this with every lift I have ever done. If I know the weight I know I can’t lift it and I can’t. But if I don’t know the weight I have more success. Any advice for this particular weirdness.
I guess % based programming would be bit more beneficial for high volume training, when i was doing volume blocks where squats, bench and their variations were over 40 working sets per week and it worked really great for me, because it kept me in a safe loads for that high volume that prepared me well for later blocks where i switched to heavy lifts, there though already some auto regulations not %
I love the concept, but I am completely unable to estimate what my rpe/rir is.
That said, my percentages are nonsense, I just up them every month if I did well on my AMRAP sets. Yay 531
just hurt my shoulder on 140 pound bench. Im trying to do strongman but ive injured myself twice in the past month because im new to lifting. I weight 375(15 years old)for reference and im stupid weak
That's all great! However! What does your mirror mean when it's telling me to "only do butt stuff"? 0:53
First learn what it feels like to fail at different rep ranges only then will RPE work you need to know what 2 reps to go feels like
Isn’t the goal of, for example, 80% being relative to your PR 1RM, so it may actually be 95% of what you can do at that point in your training block ??
I don’t do % training, but I assumed it accounted for that.
What was the introduction song?
I think in the past when percentage based programs worked well for me, I had to intentionally set my lift maxes lower and generally not use very high percentages often
Would love Hoop on Rogan, get a real good long interview. Can only hope
very difficult to judge rpe with deadlifts for me, i go based off of last weeks performance
I think using RPE is great and all, however, people are lazy, people lie to themselves, people have egos and people have yes men who will tell them what they wanna hear rather than what they need to hear, and I see it all the time in the gym.
Guys will come in, half rep 90kg on the bench, say that felt easy, add 5kilos and nearly injure themselves. To use RPE you have to have at least a basic level of honesty with yourself, self awareness and you have to be proficient in the lifts.
I use percentage based training as an Olympic weightlifter and for that style of training it works wonders and is how many weightlifting systems are built, especially the soviet system (which is what I use).
However, if you are a proficient lifter who can be honest with him or herself then RPE is very useful.
Just to add, I find percentage training keeps ego out of the equation which for a lot of guys especially is important
I use percentage from an estimated 1 rep max each week pretty much. I never use percentage on a number I can maaaaybe do or an old number.
LHBK!
I can never figure out my rpe's.
I'm 100% with you. I've hit some weightts, even for reps that I didn't think I could do at all and I only tried cause I was following my plan and I never fo a 1 rep max anymore cause I think it's too risky and honestly grinding out weights that barely move from the start for a set of 20 or so has it's own satisfaction(once my joints are finally healed out I'll go heavier again, but probably still not 1RM.
PS: I love how you bring up the injury risk and the science behind it, as well as how your 1RM will fluctuate
I’ve been doing well percentage programming for a long time. I don’t like rpe and it’s the reason I’ll never hire a coach since they use rpe programming. Percentage works just fine for some people so they should stick to that
this reminds me a lot of Jaywalking. have you gotten the idea from him?
I lift heavy for 6-10, if I feel stronger next time I train that part I go up, if not I go lighter for longer
Where I can do five, and then three and then one of the max. When I take a rest I go back down, I can do more than three and I could do more than five.
Been doing 531 for six months and seen good progression but it’s slow and was thinking about changing things up with RPE. I’ll be buying your programme, thanks as always!
While I appreciate your usual quality of advice, I did not understand much from this video with all the acronyms and jargon used. I have been working out in strength for many years and I have no idea what this video is about.
I could never train percentage based....I see guys doing 50 percent for a few sets of some reps and not really pushing themselves..when I design a block for myself, I take three events I want to get better at, I play around with 5x5, 4x6, 6x3, 8x2 and the rest is pretty much hypertrophy with longer pauses...always worked for me
oh yeah, in case some reads this :D, bench 330, strict ohp 225, dl 500, sq 405
Okay athlean x
Another thing with RPE based: it always feels heavier, definitely film yourself!
Nice
This was more or less the 'Westside' argument against western periodization. I wasted years following the Starting Strength and other percentage LP type programming that espoused intensity and shunned volume. Dogmatism also kills gains. No surprise, I found the best approach is a flexible one.
I love % based training.
I use it for doing things like 5 sets of 5 at 80% 1RM
It was not necessary to start off knowing what my max was because I simply started with my 1RM at a low figure I knew I could lift and then after each workout I added to my 1 rep max if I achieved all 5 sets of 5 at 80%
If I dont achieve all sets of 5 I dont add to my 1 rep max and I try to achieve all 5 sets of 5 the next time.
I also do amrap to failure on the final set of 5 if I can get more: on rare occasions I can get 6 on my final set. The last time I bench pressed I did 110kg * 5reps for 4 sets and then 110kg * 6reps for the final set. Next time I'm doing 112kg for a few sets then 110kg for a few. Until I can do 112kg for 5 sets of 5. Then it'll go to 115kg and so on.
So it's not strictly 80% straight sets because I can slowly add a little more to introduce the next amount more slowly. But it's still pretty much working off of percentages whilst also trying to improve on what I did the last time.
So it's definitely at the correct intensity for me.
As a bonus I have a rough idea of what my theoretical 1 rep max is without needing to test it and put myself in danger of injury or a bad fail.
My progression looks like this
Week 1 (theoretical 1rm: 137kg)
110
110
110
110
110
Week 2
112
110
110
110
110
Week 3
112
112
110
110
110
Week 4 (Theoretical 1rm: 140kg)
112
112
112
112
112
Week 5
114
112
112
112
112
Week 6
114
114
112
112
112
Week 7
114
114
114
114
114
Week 8 (theoretical 1rm: 144kg)
115
115
115
115
115
The other thing I like to do is ramping up in sets of 5. So whilst I like to do 5 sets of 5 at 80% for bench press, I don't like to do that for deadlift and instead I ramp up like this
100kg * 5
120kg * 5
140kg * 5
160kg * 5
180kg * 5
200kg * 5
I ramp up to 90% of a theoretical 1 rep max. If I achieve it I move the 1 rep max up to the next increment.
For example the next one could be
100kg * 5
120kg * 5
140kg * 5
160kg * 5
180kg * 5
200kg * 5
100kg * 5
120kg * 5
140kg * 5
160kg * 5
180kg * 5
202kg * 5
100kg * 5
120kg * 5
140kg * 5
160kg * 5
180kg * 5
205kg * 5
100kg * 5
120kg * 5
140kg * 5
165kg * 5
185kg * 5
205kg * 5
100kg * 5
120kg * 5
140kg * 5
165kg * 5
185kg * 5
207kg * 5
100kg * 5
120kg * 5
140kg * 5
165kg * 5
185kg * 5
209kg * 5
100kg * 5
120kg * 5
140kg * 5
165kg * 5
185kg * 5
210kg * 5
100kg * 5
120kg * 5
140kg * 5
170kg * 5
190kg * 5
210kg * 5
Facts
i love 531
❤
Just add weight and reps and go with effort.
Do your neighbors ever look outside and be like the big guy is walking around with that little cameraman again.
👍😎
Or you could just be honest with yourself and the weight you're basing your percentages on? 🤔
Moooooooooooooooooooooooooooooooooooooooooooooose droppings in the comments
Caffeine.
Caffeine.
Caffeine?
Caffeine!
...😀
🦌. . .
If eddie hall and brian shaw had a child, it would be u😅
Kind of figured you sell programs since you made lifting weights into a math equation when its really damn simple... lift the weight for 10 reps and 3 sets. Is the weight easy for you to lift? Increase the weight then and do it again. It will get harder and you will gain strength and muscle. No program needed.
I think that will work in terms of general fitness, sure, but if you want peak strength, you will probably need to increase weight and decrease reps at some point. For compounds, like bench, I like to do a heavy day (1 to 4 rep range) and a volume day (8 to 10 reps) to work on technique, etc. and get more touches of the bar in a given week. A program can help if your goal is maximizing a lift, and it keeps you on track. I always go in with a general plan, but sometimes modify it based on feel, so it's not something you have to feel locked into. Following a good program can really speed up your progress if it's well designed and matches your goals. I don't compete or anything, but I enjoy training for big PR's so I tend to follow more of a powerlifting plan for the big lifts and more of a bodybuilding plan for things like arms and such, since I still want to stretch out my t-shirts :).
first
Auto regulation is where it’s at 😊
Michael Cooper nobody is training, we're lazy
I 100% agree with this. I followed Wendler’s 5/3/1 for years. Started a little lighter than I should have, and it was a slow slow grind to climb. It worked well enough, but I think I could’ve made more gains more quickly. And after a while the percentages slog frankly becomes boring and psychologically weird. I’d start getting angry with myself for not hitting lifts. After switching to RPE/RIR, training became fun again and I started seeing newer, better gains.
By the way, I’m not knocking Wendler. He’s awesome and I appreciate his input. It just wasn’t ideal for me.