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RPE Explained (part 2/2)
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- čas přidán 30. 11. 2017
- RPE Explained (part 1): • RPE Explained (part 1/2)
How To Math: • Video
In this video I explain how to find your starting numbers for a RPE program. I also answer some common questions:
-Is it better to overshoot or undershoot?
-What if I get stuck and fail?
-When can I lower the RPE?
-Do I calculate variations off of comp lifts.
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![What the F#$% is RPE?! [Part 1]](/img/n.gif)
Where do we find the colouring book version of this video?
Im so happy you got on board with barbell medicine, they are a true game changer
Barkotek yeah they increase your one rep smugness by 200%
True
Brick butt hurt starting strength
Have you had any luck with their programs? I honestly find their website and videos to be super overwhelming.
@@Phlatpop I've been using them and have been seeing a lot of progress. I actually even used their novice program when I had to start up again after a several month layoff from pandemic lockdowns that had caused me to lose a lot of strength. It didn't take very long to get back to the strength I was at using that program as a return.
Alan, just so you're aware, you are now known as "Lifty Clause" at Olympic Ambulance up here in Bremerton, Washington.
Seriously Alan, love your videos. I run into a problem at the gym? I look for your videos. I have questions about a program? I look for your videos. Need to laugh? I watch the intro on a loop.
Magnificent.
Every time he says 5% I get flash backs of rich pianna rip
:(
F
That feel when Marines tell other people to get a coloring book 😂
Right on time with this series, man. I've been fighting the NLP for about a month now trying to squeeze out the last bit of progress, but the winds of change are blowing. Thanks again on a concise explanation.
I want a “BEARD Explained” series
2 seasons with 12, 30 minute explanation videos plz
Probably just got pissed off at shaving every morning when in the marines...
Hey Alan can you link the coloring book in the description? Thanks
I like this method and found the video very helpful.
There's your cheerful, mundane comment for the day.
This is gold, the videos you have done recently have been so helpful to me and my lifting I'm so glad you hooked up with Barbell medicine those two doctors are the best and you kick ass by being the metal-head lifer of the group which got my attention because I'm also a metal- head and it is good to see there are others. Then there is starting strength , the gospel of lifting so all you guys kick ass and appreciate all you guys work and knowledge . Keep on trucking
Liked before even watching. I need this. First week of RPE-based training for me, it's .. I'm not .. there's .. confusion.
Alan you're right. I teach 3rd grade, showed this to my class, and they had no clue what you were talking about. Hopefully next year they'll get it.
So RPE is just percentages with a purpose of hitting intensity instead of weight????
Can you cover fatigue percentages and backoffs with RPE?
Taylor Plum this
Taylor Plum
I think he just did . . .
I am a fan Alan, you do great work. Your videos just keep getting better and better!
I feel a good deal more confident about this now, thank you.
Just started The Bridge Program. Learned RPE through these videos. Thanks.
Perfect video man. Been applying the RPE scale while running the bridge, still developing familiarity with it, but this video made some really useful points! Thanks.
Thanks Alan! This helps me understand a lot better. Just started the bridge a week ago.
Alan, thanks for all the effort you put into these. This RPE stuff relating to effort is great.
Great video Alan, Iv been using RPE for about 2 mouths and I had the same struggles you explained, very informative and helpful.
still great in 2020 as I'm considering switching to RPE in a couple of months. For now I'm gonna finish the current block asking myself at what RPE would I rate each of my sets. Thanks for all the work and information.
Can you do one more video explaining the fatigue percent and when to use how much fatigue (general training vs peaking etc)? I've always had issues with that, and even mike Ts videos don't really help me(also have the book and it's still a bit confusing). Mainly because I am unable to train each movement 3 times a week, 2 is more realistic seeing as how I'm military and the scheduling for that conflicts with just about anything outside of work
Even if you only train 2x/week, your goal should be maximum RECOVERABLE volume @ ~8-8.5. I didn't understand what you meant by 'fatigue percent' though
Great information in the 2 RPE Videos, I've just finished a linear progression cycle and tested 1rep max, I'm planning to spend the next 4-6 weeks concentrating on shedding some weight but after that this seems like an interesting training plan, need to check out the e book first.
How does progression with RPE work? Do you increase the weight, the reps or the RPE?
haha how did I not find you guys earlier? entertaining and informative
Good to see Adam Paul back on the job
Thank you so much for this Alan, just about to start RPE training and this was incredibly helpful!!
After watching, I must say (with
This actually makes a lot of sense. I'm new to strength training but figured I'd learn now rather than later. Correct me if I'm wrong. Basically RPE is a way to track intensity every workout. So even if for ex. I hit 225lb today for 5 reps at rpe 8. That would be = to say me hitting only 215lb my next workout for 5 reps at rpe 8? Or could go the other way if I were to hit 235lb for 5 reps at rpe 8.
Not sure if I'm understanding this right but that's what I've gathered so far.
rminitials I'm confused with what you're trying to say. Why would you necessarily hit 215/235 your next session?
That was soooo useful, thanks man!
Holy shit, this makes so much sense.
Great explanations. Thank you. I finally understand
Dang! There’s a risk I actually understand RPE now!
Hey Alan, fantastic video.
Is it okay if I link this and the first video in the PDF file that my clients get when I coach them? This is the best way of explaining how RPE works.
- Coach Dalen
Great video, it's a bit complicated for novice, but you get used to it
Nice info video, Alan!! Thanks!
Any special video for when u hit 400k???
Thank you Alan for review great video.
Awesome info, thanks for sharing!
I kind of understand better now after watching both videos like 3 times.
underrated video honestly
Thanks Alan, I start the bridge Monday
incredible! awesome video thank you so much!
How about doing the warm-up method but instead of doing all 5-rep sets, we reduce the reps (sets of 3, sets of 2...) as we usually do during the warm-ups during the LP as we get close to the weight we have estimated from the RPE table and our 1RMs? (I know Austin and Jordan recommend all 5-rep warm-up sets in the book.)
Example: My prescription is 5@8 just as a top set and my 1RM is 100 kg. So my working set should be around 81 kg according to the table. So would it be recommendable that my warm-ups look like this: 5x20, 5x20, 5x40, 3x50, 3x60, 2x70?
Hey Alan, So I just recently found your channel. You're hella funny and pretty good at editing videos. I enjoy the video quality as much as I do the knowledge you put out so thanks for that. I have a question for this 'Bridge" program. Im gonna be starting it next week. For the days where you do multiple sets on an exercise like bench 5@7 5@8 5@9 2 sets. Do I do 2 sets in that order? Or do I do 2x5@7 2X5@8 and 2X5@9? Thanks in advance
Here's how I "calculate" RPE for a workout. I don't. I simply record the actual RPE from each set I do, every workout, and then I base today's initial RPE on the last workout. Yes, there will be some variance from day to day for various reasons, but that's OK. If I base today's RPE weight on the one from 3 days ago, I'm almost always going to be close. And after the first set, I change the weight if it's wrong.
No need to try and convert from percentages to RPE or know my 1RM or anything. As long as I have my notebook with my weights and observed RPE from last time, I can always pick my weights for today's workout.
+Phillip Rhodes sounds pretty sensible to me if you don't want to go OTT
Do percentage based lifts map linearly to RPE? Kinda feels like RPE is just a way to repackage intermediate barbell programs.
The guy holding the nine: hopefully nobody notices I used a P ...
I haven't done barbell rows in NLP. How I am going to get an idea for 1RM
Using RPE doesn't really feel like Training Untamed.
Rpe 10 then
Alan Thrall with the quick maths.
Ok now that I understand RPE, I have to pay Barbell Medicine to prescribe which @RPE to use?
I like your videos becuase they help me.
What's better the estimated 1rm method or the warm up method?
oh my gosh alan I just saw this, and I am at week 6 of the bridge. I've read the book but I didnt understand it like this. I used RPE wring the whole 6 weeks... should i start over?
You didn't start all over, did you? Because you could just start adjusting your training with the info you now have.
GOD bless you Alan
I'm 55 years old and have done all kinds of weight lifting plans. Can you guess what I am starting on Monday? Hell yeah! The Bridge. I wonder if the 48 hour recovery will be enough, but since only 3 sets of each muscle group, it should be fine and should not be over training.
Super informative
Never thought the Math for Marines MCI would be helpful......Then Alan Thrall comes at me with this.
Why not train RPE @ 9 or 9.5 on all sets?
because that removes the "ever-increasing intensity" factor on which the program is pretty much based on
Because that is "Bulgarian" unscientific, relentless, beat-people-into-the-ground nonsense.
czcams.com/video/SWOm-1mIE6A/video.html
Greg Nuckols has a good article about this. It has to do with the discrepency between improving fitness and managing fatigue. Fatigue grows exponentially as you increase intensity (RPE), but your fitness only improves so much past a point so the "sweet spot" is actually around the RPE 7 and 8 range. There's a reason the BBM programs have mostly sets of RPE 7 and 8.
Great video on how to use RPE, but Alan didn't go into how to program for it.
Serious question. Why not just always do RPE10? Like take massive breaks, very the weights and reps inbetween every set. But always squeeze out as many reps as you can.
It seems like you should push yourself as much as possible?
Gotta get that RPE coloring book out to us.
which program I should follow when I use RPE? I mean 5x5 or 5x3 and how often on the week?
1 0R 2 times bench press on the week or 3 times?
Did you do your novice LP? Did you follow through with the bridge?
no how I do LP and what is LP?
se ko LP means Linear Progression. Starting Strength. Can you bench 100 kg / 225 lbs? Can you Squat 140 kg / 315 lbs? Can you Deadlift 180 kg / 405 lbs?
If not, you are still a novice lifter and you dont need to use RPE yet. You need to build a base first. Do Starting Strength or StrongLifts 5x5 (google those terms if you never heard of) for one year or until you reach those numbers.
Wagner Bertholdo Burghausen my bench is 135kg
Squat. 170kg
Deadlift. 240kg
What now?
se ko
Ok. You are not a novice lifter anymore. You have built a Strength base. I thought you were a noob because you didn't knew what LP was. In this case you can go to barbell medicine website, download the free program and the ebook and use RPE scale like Alan is teaching here. If you dont want to, you can run another intermediate or advanced strength program.
wait but what would i do if i had multiple sets of an RPE? do i lower the load or keep the attached percentage across all the sets? cuz my energy will get lower and lower as i do more sets
At 12:10 there is some help underway for someone who miscalculated his RPE, but was too stubborn to change it...
Allan, typo @ 2:48 of the video in the subtitle. The word because is misspelled.
The bridge is underrated. Guus srsly go check out the bridge, it has helped ne a lot
Sweet dude, thanks
How do I progress weekly with RPE? I'm moving to intermediate training and am confused on how to properly overload.
Ooo quick mafs
Spot on Allen 😎
do i have to find my 1rm everytime? Because maybe next maybe my 1rm is different?
Head´s Up! This video is @ RPE 10!
How do you solve for those Percentages on the chart? I've tried using the Reps but they don't correlate.
Does form mater? I can squeeze out 5 hard reps w shitty form
When trying to figure out the RPE is rest-pausing allowed? Or do i have to do all the reps at the same tempo?
Hey Alan. I have a problem when deadlifting and I hope you could respond and help. When deadlifting, my hips are shooting up right before Im pulling the weight off the floor. Is there any solution for that?
Schoolhouse rock 😂 Allan you kill me
Tom platz says 5 more reps. And then 5 more. And then 5 more. And then 5 more. Etc. Point being... you can always muster more reps. so how can you gauge this? Seems impossible
How long do we rest in between sets? Thanks 🙏
if RPE can be found using % of a 1rm why not just use percentages all the time?
Because your 1RM changes with time and fluctuates week to week. You aren't able to test your 1RM every week, however you can easily test a single @8 every training day. You can then calculate off of that. It seems like voodoo at first, but if you start using RPE, within a month you'll have a good idea between @7, @8, @9, etc. It's not 100% accurate, but it's MUCH MORE accurate than assuming what your 1RM is that day. Hope that makes sense and helps? :)
BROis yeah it did, im currently running candito's 6 week intermediate which is percentage based. I get that performance fluctuates so i use a training max that is 5% lower than an estimated 1rm to account for bad sleep, nutrition, ect
Totally agree, and how are you going to know any % changes until you actually do the workout?
M Kennedy i reckon using a training max and just working through any rough patches is more productive and consistent than taking it easier on one day just because your sleep is off
D G, exactly what I used to think, but it doesn't work like that. You don't take it easier because you didn't sleep well. You go in with the intention of doing everything as you would on a percentage program. That's what I do. However RPE gives you the ability to potentially adjust between sets and it's a good way of tracking your progress without maxing out all the time. Maxing out/testing slows down development, so RPE is an awesome way of testing without side-effects. My lifts have gone up considerably after I switched to RPE.
funny how you draw an *8*
M. Jouchan didn't even notice, maybe cuz I do the same. Kinda weird :-)
I write my eights like that as well.
What does our holy Alan think about IF
Man I went to the gym to get away from math. Now it's following me. I am terrified.
Alan do you have any program like the bridge but with 5 days of training per week?
Bruno... training is to break the muscles down... you get stronger during recovery. If you have extra time, you can do some GPP training in the off-days. It will hinder recovery, but if you do it gradually you'll find a happy medium.
how often do you recalculate your e1rm? Once per week?
My eye actually started bleeding after squats yesterday......I feel attacked
Alan expects us not to be complete idiots.
👌"Liked"👌
I've read the book. I've tried the program. I overtrained :P This doesn't make sense to me. How do you progress if you have to wait for the 5 @ 8 225 lbs squat to feel easy enough to call it a 5 @ 7 225lbs so I can add 5 lbs??? From my experience, I have never gained strength doing 25 reps pull-ups(splitting it in 5 sets, then 4 sets, then 3, etc....see the correlation with RPE here?) strength training doesn't work like this and its waaaaaay to long. I've added chains and plates to my waist THEN the strength went up.
Maybe 'cuz I'm at the limit of what my body and do? I hope not 'cuz I'm weak AF :(
how do u define "overtrained :P" and how did you come to conclude you've satisfied the definition
overly fatigued, stressed, lack of energy, decreased performance, depression... well, overtrained google it :)
I imagine that the symptoms you describe and attribute to overtraining are more likely due to suboptimal sleep, nutrition, and recovery.
Overtraining is something that happens when an athlete, let's say a swimmer, is swimming doubles 2.5 hours a day for a total of 5 hours and then, after practice, they have a weightlifting session for 6 hours a day total.
I'm not trying to just discount what you're saying, but if everyone else does well on the bridge and you just think you're overtraining it's probably something else rather than the programming.
my sleep pattern didn't change, I'm on a 5000 cal/day diet for over a year, as for recovery I follow tthe program so it should be ok since its much less volume than what I did before that (modified 5/3/1).
you can overtrain by overtaxing your neuromuscular system with extreme intensity. my guess that's what happened since for exemple 5 reps @ 8 is 81% (pretty high intensity) and the weeks following that I'm trying to increase the weight making the next workout higher RPE and/or lower reps (makes me workout with a % closer to my 1rm).
I'm not bashing on/questioning the program nor Alan. I'm just trying to figure out what went wrong.... well I know what went wrong. on the white board its all good, but I cant get a grip on how to apply this in real life.
3:26 savage
What happens when you go up 5 lbs and go from rpe 7 to 10?
Sometimes that happens due to outside stressors like sleep, nutrition, work stress etc. drop the weight , finish your sets and adjust the next time you lift.
How to apply progressive overload using the RPE method ? if i push myself the RPE will change and i defeated the purpose of the RPE method
Dr. Psycho progressive overload only means that over time the training stimulus increases steadily over time. Any structured program uses progressive overload, that's the point of a program
How are you gonna progress with a program based on RPE ? can you give me an example
weights at given rpe's grow heavier over time...
Joseph Francisco the point is that to be able to lift more you have to add weight to the bar or do more reps, And if you add weight or try to get more reps you won't be working at the required RPE
your RPE 8 will not be the same workout to workout at some point the RPE 8 will feel like RPE 7 your add weight = progressive overload
How can Zero be a Hero?
Alan, the 5% rule and the table don't work together. Your example was 235 x 5@7, 235 x5@8, 245 x5@9. But if 225 x 5 was @ 7 at the table %, then 245 is higher than your 5RM. Work it out for yourself and see
I really like these videos Alan but I’m starting to see really no big difference between RPE and percentage based programming.
Mark Olsen there isn't a massive difference. But it allows flexibility so that on days you're not feeling great and you won't hit all sets and reps at prescribed %, you get them all at the appropriate intensity that day. And on good days, you can take advantage when you can do the workout at an RPE that is higher than %
I don't know what I'm doing but I know what I've done i get that, but wouldnt getting the work done on days you feel like shit make you stronger, both physically and mentally? And days that you feel good just do a few extra sets. I dont know man I’m too simple for all this fanciness lol.
RPE was originally meant for elite powerlifters. Like 800lb-squat-guys training for an 805lb PR. Looks like fun though.
The big difference is that with percentage-based programming, the reference point is an actuall lift (probably 1RM or maybe not) which was done a given time ago at given conditions and your body's performance ability. With RPE-based programming, the reference point is an estimated 1RM for the exact day/conditions/performance ability as you are training.
Also, the "intensity" variable of the programming means *a certain fraction of your potential maximum effort*. (Not a specific amount of weight, sets, or reps.) And RPE is exactly that. It's actually the percentage-based programming that is the less accurate version of the RPE-based programming. Because the lifter says "this set is supposed to be this much hard. So if my 1RM was that hard, this hard can be accomplished if I use this fraction of my 1RM weight..."
Jujimufu part 2
jujimufu is alan if he never joined the marine corps and trained untamed...er
Why you draw your 8's with 2 circles tho?!?
I do that also. easier :)