Are Estimated 1 Rep Maxes Useful?

[@Davena]

Checking in to let you know even the lady lifters are huge fans!! My deadlift form has never been better thanks to you.

[@di3486]

D Stowers Same here! He's The best!

[@quintonmorris11]

KpEMuKoBcu Yea, I totally did

[@di3486]

KpEMuKoBcu what about dem thighs😏

[@Davena]

I will admit he is easy on the eyes- but his approach to breaking down technique is first rate.

[@quintonmorris11]

D Stowers My deadlift would be trash if it weren't for him. Hes saving thousands of people from unnecessary injury

[@catch40507]

I love my dude over there at 1:24, giving the bro nod to that squat.

[@mariusweber4990]

If i can do 10 reps of 100kg that means my estimated 1 rep max should be 1 ton. Am i doing this right?

[@Barkotek]

quick maths

[@muellernikolai8630]

seems legit

[@t-002amirsubhanikhan6]

Easy shit

[@krakonoskraken8763]

yeah thats it...when i was doin supersquats, i counted that my 1 rep max should be 1800kg...im gonna try it the other day, wish me well!

[@cloud9eddie]

luckily i read the comments i wouldve had to figure this out myself

[@thecritigamer4321]

Wow, I’ve actually finally watched a video from you on release, I’ve been binging on your older vids.

[@Xavio354]

I know, right?

[@fitnessgenius6689]

The Critigamer same!

[@millerk115]

10 points to this video for putting Dr. Brules "check it out" snippet in the beginning

[@_That_Dude]

Dude thank you for making this video. I just starting using RPE this week in training and this cleared up so many questions I had.

[@Fake--Natty]

Alan this is too complicated and nuanced, just add 5lbs to the bar every week as a post novice trainee and do your fahves. That's how we've been doing for the last 30 years or so.

[@facundozapata7364]

Lol you trying to beef with Rippetoe?

[@Fake--Natty]

Facundo Zapata It's not me who wraps his thumbs around when lowbar squatting, uses RPE in training and relinquished SSC credential ;)

[@TheMasterfulcreator]

So you've added 30x52x5=7800 pounds to your fahves? Goddamn...

[@Fake--Natty]

TheMasterfulcreator Yes, the program works every time when it is applied correctly

[@SuPerDuPerKorean2]

Fake Natty that’s because you are fake natty

[@Rowdys-123]

This may be the most useful video I have ever seen in regards to programming. Thank you for posting it.

[@PhillipRhodes]

Hey Alan, just got my "Train Untamed" t-shirt in on Monday and rocked it at the gym Tuesday night. It's hard to say, but I think it added about 50lbs to my deadlift. OK, maybe not, but it looks really cool, and that's what matters. Love your material, please keep it coming! I'd love to hear if you have any thoughts on the "landmine" which everybody seems to be talking about lately: landmine press, landmine squat, etc. Other than the Russian twists and t-bar rows, most of those movements don't seem terribly useful to me, but would like to hear your comments.

[@quentinblake5723]

Alan, I just wanted to say, thanks to you and Austin, my deadlift form isn’t absolute dogshit anymore. I’ve also been able to hit some PR’s so, thanks for pretty much changing everything to do with my deadlifts for the better!

[@quintonmorris11]

Quentin Blake Yoooooo! Love your name broski bro

[@MikeGubisch]

And I respect you 100x more for using that Steve brule reference

[@TheMasterfulcreator]

Why does train untamed sound like train untimed?

[@StirbMensch]

Liked for the St. Anger & Disposable Heroes cover in the background alone!

[@millettehabs224]

Are they useful? Easy answer: it depends. I agree that RPE charts are way to go. Allows you to simply ask a patient/client: "how many more reps do you feel you could have done?" Excellent starting point for learning movement and getting your initial adaptation. From there you could then find your 10RM or 6RM - depending on if/when the individual is able to do so.

[@janaeballingham9264]

Hi Alan, Do you make shorter videos that are tailored to high school students? I would love to see something like that! I love that you don't use foul language and you make the videos fun.

[@hellboystein2926]

Thanks for the 'candle in the wind' gag. Made my Day :D

[@jbkltc4469]

kudos for stepping up your video production game, i see some serious gains therein...

[@Finkelfunk]

1:10 Damn that dude in the back is miring hard.

[@EHorvath10]

I don't understand RPE and I don't want to read about it. Would you be able to make a video explaining it for novice lifters? I've been going on 8 weeks of a Starting Strength type of workout, I've been contemplating maxing out, but I am unsure how to go about it. Thanks and love your videos/advice.

[@SinnedNogara]

The dude has two videos about it

[@DeVescoPierre]

I've had to watch this 4 times straight just to understand the gist of this. I just started the bridge and now this clarifies what Austin & Jordan meant by increasing the E1RM

[@Rubbishandbollocks]

Wow Alan, how dare you call me lazy and stupid!? You know what, thanks to you I sat down to calculate my target weights for next week of the bridge for the 1st time since getting off SSNLP uhh... well last year. So there, I hope you're happy with the rude way you conduct yourself on this youtube "channel" if you can even call it that. Seriously though, love your content, your tone and your contributions to lifting culture

[@Strength.CoachPat]

New with percent based and RPE but after using it for 10 weeks (2 phases) i can definitely say that I would go in on some days with 80 percent at an RPE 8.5 per day that i struggled with 2 weeks ago but had no problem with that week, not making it 8.5. I guess i just need to know when I can make that jump up in weight ahead of time.

[@AghoraNath]

Was that Obituary? Maybe Sepultura? Familiar. I'm new, I just do machines at the gym but this looks cool. Thanks

[@stevenzwier8974]

2:35 who is this covering Disposable Heroes?

[@ZombiePanda402]

I've been doing a similar program where I start a cycle with 65% and end at 85% of my max within a five week period. On my sixth week I add 5 pounds to my total max and attempt a multirep max for 3 and, if I get it, I start the cycle again with my new max. If I miss my multirep max, I work with my current max for 5 weeks, and attempt my multirep max again on week 6.

[@KillerSkullX]

This is one of my favorite seasons so far

[@TypicalGuy84]

What Top 50 music station is playing at your gym??? Mine is playing Taylor Swift lol ( proceed to use headphones ) Great video 👊👊💪

[@randomOAS7]

Who's the "Disposable Heroes" cover?

[@ItsAlreadyRendered]

*sees a Barbell Medicine seminar near me* Wait, that's the same day as my competition... FUUUUUUUUUUUUUUUUUUUUU

[@ItsAlreadyRendered]

rndmher I would still be willing to do it. As a personal trainer I could write it off on my taxes as a business expense.

[@ellisonjordan7915]

So you can determine your max by calculating the number the reps you do?

[@xxxTheMotleyCrewxxx]

What band is performing the Disposable Heroes cover during the pause squats? Anybody know?

[@marrster22]

Hi Alan, what are those blue Adidas shoes you were waring for the deadlift s?

[@stvnsanders7]

Who is the band that’s covering disposable heroes?

[@perrystyle42]

Super helpful! Thank you! I hate RPE, and this makes it a lot easier to understand. Could you please show your DL setup from the front? Your feet look so close together.

[@jacobflowers5015]

+perrystyle42, Alan has a 5-step deadlift setup video that you can watch that shows his entire setup.

[@perrystyle42]

Jacob Flowers I’ve definitely watched that many times, but I don’t feel like the stance was quite as narrow.

[@Timmeh2Buck]

Why do you hate the most useful form of autoregulation?

[@perrystyle42]

Timmeh2Buck It’s not the usefulness that I hate, it’s the subjectivity. Percentages take out the variable of my perception.

[@hanswurst8234]

Alan, i understand 2,67% from this Video, on RPE 10.

[@Auusieguy]

How do you go from 5/8ths to 81% ?????

[@sherr1306]

I have a problem with RPE. Example from video squat 400x5 at rpe 8. Well let's say your first set was rpe8, but there is no way that fifth set is also rpe 8 at this weight - you have to count fatigue, right?

[@thetruth5232]

5x5 @8 would have you lower the weight to maintain RPE. 5x5 could also be prescribed as @6, @7,@8x3 or @8 - 2 repeats, where you'd add weight to the second and third set, but keep the weight for sets 4 and 5 while RPE rises. No program would prescribe 5x5 @8 with weight for sets across.

[@Scorpiostrength73]

What band is doing the metallica cover?

[@austintheninjaman]

Hey I’m new to the channel and I wanted to ask a question because I’ve hit a wall on my power clean. I’m 15 and just starting working out (because of wrestling) all of my lifts have gone up except for my power clean, my deadlift is 285 yet I still fail at 145 on my power clean. I can get the bar up to the bottom of my squat but I always end up falling forward. I’ll take any suggestions bc I’m really frustrated

[@max_performance_solutions]

I would say on bench specifically, I find that my one rep max is generally higher than my estimated one rep max considering I will lose tightness during a higher rep bench press set. Does anyone else experience this?

[@goran1862]

Alan, what about barbell medicines recommendation that 1RPE up is about 5%

[@Tanirhum]

Please Alan could you design a %age based bridge? I am allergic to rpe.

[@CKprecision]

New gym tour please

[@123idontcareok]

Alan, Nails - They Come Crawling Back

[@Novaverse]

So what would my 1rm be for my wrist curls. 5 lbs x 10 reps @ rpe 9 Is that about 95% of my max. I believe my max wrist curl is about 225 kg give or take 80%. Why am I not jacked yet?

[@robbyhoffmann2975]

I hit like at the 14 second mark because of Dr. Steve Brule and his 4 broats. Does anybody know what Rangus means?

[@jeremystaten1143]

What band was performing that cover of Disposable Heroes?

[@evooff]

kzbin.info/www/bejne/ip7aeHaAoZprj7M Might be that one

[@jonathanphlek5252]

How much you squat bench and deadlift brooo?

[@robertrivera4701]

Alan, I notice the barbell on my back is slightly slanted or rotated when I squat....it seems like you have a similar "issue"... how can one minimize this or eliminate it?

[@krakonoskraken8763]

Robert Rivera man i have same issue forever...i find that if i flex my butt before and really focus on going down in straight line, then its ok...also frontsquats kind of puts me to good shape i think

[@krakonoskraken8763]

but its all about imbalances imo...i find that if i walk i do steps differently with each leg...that probably cause that one of my hammstrings is stiffer and also one of my hip is less mobile...which lead to what you said - rotation in squat

[@jayn8392]

Got neat handwriting bro

[@fko1]

Good stuff as usual

[@bercucialex5593]

Hey Alan!I lose my grip when i deadlift 120kg.Should i switch to hook grip or deload and improve my grip?

[@canererbay8842]

Hey, I'm not Alan but you can't improve your double overhand grip enough to keep up with your deadlift strength. You have to switch to hook or mixed. But that doesn't mean you stop double overhanding completely. You'll double overhand as much as possible, and when it starts to become a limiting factor during the workout, you'll switch to your other option. But at first during the incorporation of the new grip, especially with hookgrip, you'll probably need to do even the warmups with hookgrip to be able to adapt to it.

[@bercucialex5593]

Caner ERBAY Thank you very much for your help!

[@hypnos-7371]

3:56 always remember that.

[@spaceghost7807]

Alan. Thank you so much! I finally understand RPE. I’ve watched the other two vids on RPE looked at the chart a while and saw your other vids... I was getting close. Then this vid today finally made it all click. I think I’m gonna start it myself. I’ve been lifting (consistently three times a week) for a year straight using starting strength and Texas method with small variation but now I feel confident I can get a lot out of RPE. Thanks so much. I can’t wait to start.

[@yewtewb3628]

dat wrist compression with no wraps lol

[@ianchui7711]

Isn't the formula mass*(1+rep/30)= est 1 rep max?

[@PhillipRhodes]

That's the Epley formula, which is just one of many formulas for estimating 1RM. en.wikipedia.org/wiki/One-repetition_maximum

[@pestyoverlord]

Was Alan using wraps for close grip? And is that recommended?

[@shagral_]

Not hating here, just my honest opinion: why bother with RPE if at the end of the day you’re still using percentages? Why not use an actual 1rm and go off of real percentage? Sure you can change your game plan on the fly - go a little heavier/lighter than planned, don’t need RPE for that. This all seems like a bunch of unnecessary work, because in the end you are still using %s. Not to mention pulling heavy singles is fun and a skill. Single @8 is to me kinda like a triple that you don’t feel like doing. Not a fan of this approach. And I couldn’t imagine selling someone on it in a coach-trainee situation.

[@sankalp7135]

The thing with RPE is that it’s auto regulated it adjusts itself to what you “feel” some day you feel bad and same weight at RPE 7 May feel like RPE 8 . See? As I feel differently RPE number just changed but my % load didn’t

[@dozer.inc.2050]

There is no feeling. You either can do 2 more reps or you can't.

[@canererbay8842]

It's the other way around. Meaning; at the end of the day you're always using RPE even if you use a percentage-based program and make adjustments on the fly. Because the training variable, *intensity* is the effort the lifter has to put in on each set. It's not how many pounds the bar weighs or how much of the 1RM the weight is. Those are merely *proxies* for estimating the *effort/intensity*. A lifter can do the same set/rep scheme with 80% on a regular week; with 75% another week when he/she is a little sick; with 85% yet another week when he/she is very happy about something completely irrelevant and these 3 performances might be done with the same level of *effort*. RPE accounts for this automatically. The effort is determined by how big of a fraction of the maximum load the lifter is capable of lifting *on that set right then and there*. Percentage-based programs also try to do exactly that but it's just less accurate because they use, as a starting point, a 1RM done some none-zero time ago and in (possibly very) different circumstances. By the way, this obviously applies if the lifter has learned to rate his/her RPEs decently accurately. And how do you suggest one establishes new 1RMs for every exercise in every training session or every week? Don't you see how RPE comes nicely into the play here?

[@thetruth5232]

"Sure you can change your game plan on the fly - go a little heavier/lighter than planned, don’t need RPE for that." -Sure, but that would be RPE. Adjust before doing something stupid based on your perception. That is actually everything that RPE is. "Single @8 is to me kinda like a triple that you don’t feel like doing." - You do this single to practice moving heavy weights with clean technique, without fatiguing yourself too much before you are doing your worksets for high volume. its not meant to be your strength-work year round, just to keep your motor-patterns fresh, and not detrain your ability to move heavy weight too much during a volume block.

[@shagral_]

Caner ERBAY thx for the reply. I don’t even disagree with most of what you said. I use RPE myself to RETROSPECTIVELY assess the lvl of effort - like ok, I had 1, maybe 2 in the tank. What I’m arguing here is that RPE is a bad tool, or rather, an unnecessary layer for programming, because it still falls back on %s. It’s what Alan said he does. He writes down weights as %s of e1rm. I say - why? Just to never max out? Why not cut the proxy and go off of a real 1rm tested at the start of every block (4-12 weeks) with planned progression (be it weight or reps) in between? And btw, people used to auto-regulate load selection WAY before RPE was even a thing. Taking 5% off the bar on a bad day is not RPE, it’s just listening to your body.

[@callmedaz]

Man, I always train on time, dunno what you're doing🤔

[@Chr_07]

Is Dr. Steve Brule now a part of Barbell Medicine?

[@jake-TO]

I have heard that your deadlift two rep Max and one rep Max will be very different in percentages compared to a bench press.... Is this true?

[@thetruth5232]

no. unless your technique is very inconsistent. Though the DL might suffer from fatigue caused by squatting which might cause porformance drops.

[@mikecunning2226]

I can see your squats getting gradually deeper again.

[@DANGJOS]

I'm gonna have to watch this again later maybe. This was confusing

[@johnnycto7576]

The last "TRAIN UNTAMED" was kinda weak, maybe RPE 6?

[@jetjames420]

Yay for Steve Brule!!!! ❤️

[@laurakay4400]

metallica st anger tshirt 👌🏻

[@mangols12]

Nah. I will just TRAIN UNTAAAAAAAAMMMEEEDDD!

[@dag3088]

Ok

[@SbassLaser]

liked the video for the steve brule reference

[@gtang31]

you have good handwriting

[@ahmarcamacho8404]

Yes and no, whenever i get an estimated one rep max i read it with a plus or minus 15lbs

[@roninpowerlifting856]

Beard gang checking in!

[@JulianKlimczyk]

My estimated 1RM is 230 but I can't even do 205

[@jonathanphlek5252]

I thougt mark ripp hates rpe

[@andremoreiragraca]

He does.

[@MikeGubisch]

That beard is awesome

[@glummy909]

I know that the answer is no but I'm still gonna watch your video.

[@deadliftpepper8446]

You should colab with jujimufu

[@httrdc8321]

Punsnadvice !! Yes, then they can bench together with that goofy looking slingshot thing:)

[@shagral_]

Juji can definitely show Alan a few things about training untamed. While on fire, doing chair splits in an icebath full of flamingos stoned on ammonia.

[@Bullitt1768]

Upside down bench press

[@hurley566]

Apparently Alan has denied Juji's request to collab

[@willanger261]

Next Video: Did I grow this beard because i want people to think I'm hard? or because I want people to know I drink craft beers?

[@TheBigRagu77]

Short answer: Yes.

[@timothysizemore4677]

The math isn't too bad, I just don't think that I am that much in tune with my "Feelings".....

[@bentaggart2707]

My 5 rep max at one stage was 140 which puts my 1 rep max at 158. The very next week I squatted 175. Maybe just a good day? Maybe I'm better at a 100 percent intensity? Maybe god decided he wants to fuck with my head? Maybe since I've been training Olympic lifting anything above triples just makes me want to fucking die.

[@emmanuelmartinez218]

1:07 He mirrin bro

[@dmg.hongkong]

Big fan. We should meet some day.

[@DorianDeLuca]

God what I would give to be able to lift in a gym that plays metal.

[@DBoone123]

Me no think no more, me just lift hard

[@antdx316]

People should just keep tacking on weight to see if the weight will even move.

[@uchitsangroula]

3:39 SOAD !!!! \m/ \m/

[@supajudah84]

Closing in on 450000 Roger that shit haters

[@milesmarko-bennett1699]

Feigenbaum is natural.

[@Bullitt1768]

I hate when these RPE people be posting like "Top set , RPE 8.478" Trying to be all technical and shit.

[@AB-oy1ly]

go with how ur body feels. "programs" get u injured

[@Wimpymind]

ok genius, I m gonna expect you to be increasing your deadlift 260 lbs a year then.

[@melissacoats6855]

You might want to work on writing between the lines on a piece of paper, what are you some kind of crazy.

[@scottiusmaximus4298]

I always felt rep maxes were really good for beginners, where they have no idea even where they're at :P

[@alexw8731]

If u want gains grow a beard see look at him

[@dereksmallsuk]

Less is more

[@TwoBlackMarks]

To find your real max, do a max effort single. Calculate out from that, or don`t.

[@sekalf2]

Your beard is green

[@fitnessgenius6689]

Waste of paper..

[@LiamEryt182]

Yeaaaaah buddy