What the F#$% is RPE?! [Part 1]
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- čas přidán 27. 12. 2020
- What is RPE?
Studies Mentioned in video:
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
journals.lww.com/nsca-jscr/Fu...
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Studies Mentioned in video:
www.ncbi.nlm.nih.gov/pmc/articles/PMC5877330/
www.ncbi.nlm.nih.gov/pmc/articles/PMC4789708/
journals.lww.com/nsca-jscr/Fulltext/2010/07000/The_Effect_of_Autoregulatory_Progressive.3.aspx
Editing on point! The ted talk got me hahaha
💯
Ollclpluuuûhhh0
You are the most underrated CZcams creator I know, honestly im so glad i ran into your channel when i first started lifting 2 years ago. Your videos helped me so much and im very greatfull for that :)
Thank you so much for saying so! That’s absolutely why we do what we do.
Probably the best RPE explained video out there
That’s what we’re hoping!
@@calgarybarbell Fantastic video Bryce. I guess one of the difficult things is to communicate the feel of the RPE scale. What I mean is that for someone who feels that they have just done a RPE 9, however they did not realise that it was a 7.5 or 8.0 and they have yet to experience the panic,terror and absolute grind associated with a true 9.0 effort.
3:29 and on is a testament that Bryce's editing is sooooo good. Doesn't get enough appreciation for making good information entertaining and fun
RPE mentioned: Rip shrieking uncontrollably
Best editing yet guys! And as always, wicked content. Thanks team CB! 💪🏼
This is undoubtedly the best TED Talk video I've ever seen!
The production value on this is just too good for youtube. This is gold
I was literally sitting and thinking about this earlier today. My savior right here
Great info, solid content as always. Thanks!
As always. Epic. One problem I myself and training partners I've trained with often struggle with is adhering to rpe over a subjective goal number you want to hit that day, week or month. Its a struggle that's constantly rearing its head.
Yooooo perfect timing on this vid. Ive been doing the 8 week program and i was just guessing on the RPE8 haha
Love the pre a post SLOW BURN footage spliced all over! Solid tat!
superb delivery
The editing.....the memes.....the information 👌🏼❤️
Excellent editing!
That edit👏👏👏 great video
That's some next level editing.
Great presentation
Gnome Bryce finally giving a TED talk? Very nice.
I'm excited to hear about RPE levels you should be hitting for different stages of lifting - novice, early intermediate, later intermediate, and advanced. I put both early and later intermediate because this is most likely where most lifters fit on this channel
I consider myself a beginner lifter (within the first year) and I use all levels of RPE (6-10) over the course of training cycles. If the training cycle is 4 weeks, Week 1 would average RPE 6-7, Week 2 would average RPE 7-8, Week 3 would be the hardest of the cycle - RPE 9-10 and Week 4 would be a deload week - RPE 6. I use the JuggernautAI Powerlifting/Powerbuilding training app that guides me on all of this, but just wanted to share the approach I've observed :) Hope that helps. Cheers
World class video, bro 💪🏼
Awesome content, love watching your videos!!! When is your new merch going to come out or will there be any?
There definitely will be! Everything is backordered so we’re waiting still. Hoping this month!
Thank you for the video. I was just wondering how RPE works!
Alan Thrall has a couple good vids on RPE if you need further explanation.
This was some fantastic background information on RPE. Looking forward to the next video.
The second part is actually out already if you take a quick look through our videos! Enjoy!
@@calgarybarbell Yeah, forgot I needed to scroll up on my subscriptions page, lol!
This is the video we all needed.
I think when I first started, and what I see with my clients, it is difficult when first starting. The concept makes sense, but the ability to judge your potential is a skill that can only get better by working on it. Now I use it as a way to not over or undershoot training on any given session.
The barbell movement was very calming and I don't get why lol
10/10 would watch again
I suggest you show us working out using your 8week program and showing how to determine our RPE based load.
Great!
I want Calgary shirt so bad
Nice video!🦾
You tell em buff lifter man ❤️
Lol best editing out there
The ted talk😂😂
8:24 nice
Damn, you put in saitama, now i have to like the video haha
RPE has always felt a bit squishy to me. I mean, there are reps you can push out as part of your regular work and then there are reps you can push out on a top set when you psych yourself up for it. If I do a max or an AMRAP that gives me an estimated 1RM, then I prefer just to use a percentage of that for my backoff sets. It feels more concrete than RPE. Now I might do an RPE9 "AMRAP" or something like that or go by feel (RPE) for my secondary lifts (dumbbells stuff and such), but for the little movements like chest flies, or triceps extensions, or leg extensions, I think going to failure for that burnout is best.
Have you thought about doing a motivational video with your lifts and a cool metal song?
That would be epic. I vote for Messhugah BLEED 🤘
🔥
I'll be in a zimmerframe by the time this merch is out.
I’m assuming that’s like a mech-suit. And yeah, mechwarrior 2033 becomes real life the same day we finally get our merch stock in. 🤖
Any word on apparel?
What rpe should i be using?
One day I'll be successful like you and TED Talk on socks
Gotta be comfy to talk the TED
Where those bicep curls?!?! Excellent video!!
Hahaha every so often I will sneak them in. Don’t tell coach
@@calgarybarbell coach is ALWAYS watching!!
ted talk using socks, nice!!
Yessir
Will CBB apparel be coming back? 😄
Oh yes! Very soon...
I'm confused about how "reps in reserve" mesh with "perceived exertion". I understand doing 8 reps when you could've done 10 & calling that an RPE 8.
What I don't understand is how that scale applies when you get near 1RM. Doing a single with 95% of max might move well & feel relatively easy, but that doesn't mean I could do it again. Therefore, by definition it has to be at least a 9.5, because I didn't "have one in reserve", yet to me a 9.5 implies a tough grind & that's not how the fictitious lift went. Thoughts?
I think that becomes the zone where RPE comes out ahead. When you get into singles, there is likely a zone (especially as a high level lifter) where you couldn’t necessarily have done another rep, but you could have done more weight. IMO this is where RPE allows for a redefining of the language somewhat so that when you discuss it between client and coach, you can use it to accurately represent top end capabilities.
Great Video
I know RPE😅
One way I heard you can test how well your judgment with RPE is to take light weight, do a bunch of reps till it feels like you can do 2 more, then go to failure from there.
The majority of lifters use RPE in some form or another even if they don’t know it. I had a training partner who used to shit on RPE programs and one day his plan was “to work up to a moderately hard double.” I told him he could’ve just write a double @RPE 7 and it’d be the same thing
I moved away from % based training with pre-established numbers 8-12 weeks in advance to sort of the Greg Nuckols way of bulgarian training. I'm hitting PR's for the first time in 3 years yet I'm hitting them 3-4 times a week without a problem! My theory is that moving away from ~2x squatting per week to ~6/week is giving me a lot of time under the bar, time to pin point mistakes in my form and really find small cues that help me mentally and physically.
I'm not saying one is better than the other but I definitely found something that works really well for me - Rip blatantly saying that rpe is useless is just a sign of his complete ignorance (which is admittedly funny as hell and part of the reason I listen to his podcast).
👀 RPE I don't know her.... Great video as always 😊
What was the RPE on that burp Mike ???? LOL
Lol took stats first year of university and now when I saw those p-values I felt the need to say that since the p-value is larger than .1, there is little to no evidence for Ha.
So because of the P values, every bit of science surrounding it, as well as all the anecdotal evidence of its use amongst the best lifters in the world should be thrown out? I understand that the science probably isn’t perfect, or even ideal, but what do you suggest the solution is? What is the contribution? How’s the P value on most exercise science? Should we stop exercising?
Ahahahahaha 100% best channel ever
Watchout Jeff Nippard!
What % of a 1RM
would a 1Rep x 1Set @ RPE 8 equal to?
rpecalculator.com
About 92-95%
Thanks 🙏
I have trouble gauging rpe I wish you guys had a percentage based program
Practice practice
You also didn't learn a good Squat in the first week. It's about practice, so why don't you put some effort in, autoregulated training is way more efficient than percent-based training
I've been training since February I've made great gains and have put alot of work in RPE is a skill I don't want to learn yet. Some of y'all are more dogmatic than Rippetoe ffs
@@Luke-id1cp Just keep working on what’s important. Getting your form and everything down is always priority. RPE and everything else is not entirely something to rush into. Things can get overwhelming. Good luck.
@@Luke-id1cp its also important how advanced you are. RPE is working better for intermediate-advanced lifters. % are better for beginners who are to far for a simple double progression
LOL Rip's gonna be mad! He says RPE is useless and folks can't use it!
What do all the top level powerlifters that he coaches use? Oh wait, he doesn't have any.
@@grimtrigg3r The way he go's on about gripping the bar in squats as well! Not everyone can grip the bar like that on LB. It kills your shoulders even if your mobility is good. There isn't a perfect one way to do it. But Rip go's on like there is.
People who dislike clearly don’t realize that Bryce knows Kung Fu
42069
why so few views 😞😞😞😞😞
Please don’t use this video style again the video content is awesome
Is it just me, ore the finger tattoos desappear mid video?
I got them midway through production. Some shots they’re there, some they’re not.
Well, after viewing this I can honestly say Rip’s way is ridiculous. However, this way is more ridiculous. I’ll just stick to being black and ripped...
get some finger tatts during this? 😮
If you are a consistent lifter, RPE feels less accurate as a scale to base working sets on. I don't want to load 315 and then wonder if that's an RPE 5 or maybe a 6. Percentages work SO much better for someone who doesn't want to waste time and energy finding the optimal weight for a given workout. I do think RPE works much better for someone experiencing newbie gains since theoretical maxes are going to be changing rapidly throughout the block. I'll still use RPE as personal notes to myself for future reference, when looking back on how a workout went, but I will not use an RPE scale for determining working weight.
“...waste time and energy finding the optimal weight for a workout...” - you’re right. If you don’t care if it’s the *right* weight, then there really isn’t much point in adjusting it.
In my opinion, you've got the approach backwards. I use RPE as a means of managing my effort so that I can continue to make gains while also reducing the risk of overtraining and injury. As the work-set weights increase as the lifter gains time under the bar over the years, the risk of injury from maximum effort lifts goes up. For a novice on their novice progression, the weights are lighter and the time needed for recovery from max effort lifts is shorter. Therefore I'd argue that with only a few exceptions, RPE is unnecessary for the novice lifter. For more experienced intermediate lifters, if using a percentage off of max helps you to mimic the approach of RPE for you, that's fine. But RPE offers the trainee the flexibility to adjust to the training day at that time (e.g. after an extra day's rest or after a late night of drinking). And from my experience, RPE doesn't take any more effort to find the right load on the bar once one becomes familiar with the approach.
@@Just_Me id argue that in the RPE method you actually have to compare the loads and intensity of your training with those the week or month before .Because programming doesnt change, you actually have to apply progressive overloading whether you feel like it or not. You cant apply RPE in a downward spiral.
Rpe is annoying, RIR makes a lot more sense for ppl understand. They are literally the same thing.
Rpe actually makes something simple more complicated and does the opposite of what they intended
It's pretty easy to swap the terms in your head then. Problem solved!
Not for the average gym bro
LoL
What? Not just "hArDeR ThAn lAsT TiMe !!!"?
We can actually use our brains???
RPE is a load of nonsense
Lol “screwdrivers are stupid, I only ever use hammers”
@@calgarybarbell RPE is nonsense.