Why RPE Training is effective -- Reply to Jonnie Candito

[@VIctorAbicalil]

5 years later, and Jonnie is using RPE in his training. He's not basing his training entirely on it, but he is using it.

[@LutherTraining]

Take notes Jason Blaha, this is how you present an argument. Great video Mike.

[@Corbaine1]

The RPE scale, in my opinion, works better than % based programming for 80 out of 100 people. It will catch on... in time. Tuchscherer is a genius and will go down in history.

[@IRroflROB69]

Christian Chase this comment saw the future

[@NorthStrongSC]

if only there was a 20 minute long mike t video to wake up to every morning..

[@ianmcstruthers9937]

I think they have that in heaven

[@gjmjblevins]

"You get what you put in" - Mike T. I couldn't agree more, thanks for sharing your thoughts; I wish we could have more of this type of reasonable dialogue because it is so helpful and logical. Personally I like the rigidity of %s for some of my main work and then using RPE for my secondary barbell movements (where I actually get about 35% of my volume); I think that I may try full RTS programming at some future point though. Blessings

[@JeanKlaud93]

This comment aged well

[@headbangr1]

I learnt about Autoregulation and RPE through Izzy from Powerlifting to Win. I'm on his novice program right now and absolutely love it!

[@carvedouttastone]

Intelligent, articulate and humble response. This guy is total class.

[@akage444]

I found psychological benefits with RPE. Fatigue sets kept my focus super high and the mentality forced me into taking longer rests to get as much out of my sets as I could. Before I would normally just rest 2 minutes and go - but since I wanted to get in as many sets as I could, I started resting up to 5 minutes and got a lot of volume with heavy weights (while maintaining form). RTS/RPE training probably works best for those who are competitive AND honest.

[@ColinDeWaay]

Very interesting. Never done RPE and even saw Jonnie's video earlier and thought it made sense. Definitely got me thinking now!

[@gomezz4039]

Mike, i ran your intermediate program twice and i absolutely loved everything about it, going full reactive since then! Thanks for that!

[@jonnenne]

RPE is definitely superior when used correctly. That is the difficulty. It isn't the easiest program. For many people it means that RPE won't be the best. It is best for experienced ppl. That is all that there is to it.

[@bikerboy3k]

jonnenne it isn't about difficulty, it's about being an irrational expectation that can't be applied to reality.

[@ianmcstruthers9937]

I'm way too excited for this video right now, this was the best thing that could have popped up on my feed this morning

[@LoveConquersAllblogs]

I could really relate to you saying that we all naturally think about RPE after a set. I personally do percentage based programs because the progression is much more clear for me, but after every set, I'm always analyzing how the set felt. I do RPE for my assistance lifts, and I've done it for my main lifts before, but haven't really given it much of a chance because I'm never 100% sure when to add weight to the bar. Kind of a stupid reason, but I hope to jump into RPE soon in order to take advantage of those days when I feel great and have a more "go by feel" program, and not be pinned to a specific weight on certain days where I want to lift heavier.

[@stavanabich1]

I agree that an athlete needs to fully understand RPE based training and run its course for some time...before not recommending it to others! Maybe he wont mind some coaching in the future if he decided to go against his own methods for a lil and try it!

[@JoshHancott]

***** Great talk man. See you again at the Arnold!

[@Dr.MikeGranato]

Im personally not experienced enough to judge RPE. On top of that how i feel day to day is extremely variable and doesnt seem to be based on any one thing throughout the day. Thats why i enjoy %s with a little +/- to throw in. I know i often have an "Iffy" few warm up sets but kill the working sets. I think its down to preference, experience and individuality.

[@concrete3030]

Old video but still one of the best online. Quick question, has anyone seen that RPE training may not work on all lifts or maybe not the same RPEs in the same week?

[@leesmith983]

Hi Mike, Great video. My knowledge on Auto-regulation is limited at the moment, however (due to limited research in the area) i am experimenting with the Autoregulated Progressive Resistance Exercise (APRE) version on myself and my clients. You talked about this briefly towards the end of your video and criticised the APRE programming because it doesn't take in to account what happens between sessions. This is a fair point. However, from what i've seen in the research, APRE is intended to be used 'on the fly' also. According to researchers, a basic set structure for an exercise using APRE is as follows (for strength based adaptations): Set 1 - 6 reps x 50% 3RM Set 2 - 3 reps x 75% 3RM Set 3 - As many reps as possible x 100% 3RM Set 4 - As many reps as possible x Adjusted weight. Adjusted weight is determined by adding or subtracting a percentage of your 3RM, indicated by your performance on Set 3: 0 reps = - 7% 1 rep = - 3% 2-4 reps = No change 5-7 reps = + 5% 8+ reps = +10% Even after Set 4, you would also adjust next sessions programme by altering the new 3RM by using the above strategy and use that as the 3RM in next weeks programming. The benefits, similarly to RPE training is that it is flexible and adjusts to your state at that moment. If you are more tired next week, the programming does alter the structure to support your fatigue level - both for the following week and the 4th set.

[@TheJBMasterpiece]

Wow. A pleasure to watch you logically and respectfully lay out his argument and your rebuttal. Rare to see on the internet

[@tmcstewart2009]

Thank you for taking the time to respond and give your perspective Mike! Hopefully you'll upload more videos in the future.

[@nickvoegele4395]

Bought the book and use the generalized intermediate program you wrote as a guideline to just program myself until a slot opens up and it's been working very well. I was really good at digging myself into a hole on other programs and the rpe's really help keep my momentum moving forward.

[@Spedfree]

Its crazy to think these things would never happen if it weren't for the KZbin fitness community wow

[@duckslayer11000]

You guys are both right in your opinions. And you both know and respect each other.

[@mgarozzo11]

Controlled aggressive is a great way to put it, has been a huge benefit to my training, but it does take a certain mindset and some getting used to.

[@eurekas933]

Man I wish there were lecturers and tutors in class like you mike. Such explaining skills and insightz

[@JeremyRemele]

RPE changed my life for the better, if it wasn't for Bryce coaching me AND integrating the concept of RPE into his coaching techniques, I'd still have a 600lb overall max.

[@MrThedude832]

It is so nice to find discussion on training that doesn't turn into a crapstorm. Candito and Tuchscherer, awesome dudes! Thanks guys! (I'm on Candito's LP but slowly learning more about RPE's and such.)

[@derekmortensen85]

Great discussion. Like you said all programs are auto regulated in some way whether by RPE or by fluctuating percentages and intensities over the course of a training week or block in general. It's really just a matter of how you quantify it. There are a lot of great training tools and methods out there and ultimately at the end of the day we all just want more weight on the bar. Whatever tools or methods get us there given everyone's individual situation are valuable.

[@jasondavids3895]

Intresting video, just started RPE based training following the powerlifting to win novice program part 3, enjoying it so far although the program only allows you to autoregulate sets and reps at this point, next stage is fully autoregulated.

[@zombiedrumma]

Mike Israetel has been touching on this for the last few years with the RIR approach; when you're an advanced lifter, how many reps you have left in the tank seems to be the best way to evaluate strength progress as well as fatigue levels while beginners/intermediates can get away with not paying as much attention to it and just following the percentages.

[@ReactiveTrainingSystems]

zombiedrumma Eric Helms did a fantastic study indicating that beginners and intermediated can learn to utilize RPE just as well as any other lifter as long as they are properly educated on how to do so.

[@billymead2011]

nice to have someone cover the points thoroughly, thanks mike

[@jakeizlove]

Thanks! I will pick up a copy of the book a check it out!

[@WepaRStrasni]

Damn that was fast :)

[@Kaelan66]

Great video! More training vids pleaseeee

[@AlessAbreu]

Good video, I agree with both of you. However, one point that I don't remember seen is that usually beginners will not know what a 10 RPE means because they don't actually know their limit and it will reduce their progression. I've seen people go to 5 reps thinking it is their limit but with the correct motivation (partner) they can get to 10-15reps which they didn't even knew they could.

[@BlackRavenHU]

i didnt know one of the main people behind rpe training was on youtube. subbed! im using percentages but i always like listening to everyones ideas about training.

[@LiftingHard1989]

Good to see Mike T getting some more exposure, the guy is a world class lifter and a thinking mans lifter at that.

[@eddiejansen3771]

Solid info as usual Mike T. It's always refreshing when someone explains their opinion in a coherent, logical, and respectful manner.

[@tiagovasc_]

Why would you do triples with 75% and 80%? Wouldn't it be more productive to do singles instead, allowing to feel the heavier weight, but at the same time preserving maximum energy for the actual working sets?

[@tiagovasc_]

For volume I rather do back-off sets. But I guess it's a good thing if you plan to auto-regulate your top set. Thanks

[@EvilSecondTwin]

When Mike Tuchscherer speaks, people should listen.

[@joshyapplecider]

Mike T is such a class act

[@LHudsonARTLIFTS]

Haha "we are also Facebook friends so if you know anything about the internet we are basically related" haha great stuff. Nice vid

[@FabriceTheArtist]

brilliant rebuttal

[@NoGoodJim]

Gotta put up more vids like these, man! Very informative and I agree with both of you and Johnnie. I guess at the end of the day it's all about personal preference.

[@jasonsisti4090]

Mike, you and your RTS method seem pretty awesome. I'm reading your book and honestly you seem like a great dude, most people would start a flame war that their method is the best, the other persons points are wrong, blah blah blah, but instead you try to see what is good information and bad information in an attempt to "elevate the conversation" rather than bash johnnie. keep up the good work mate!

[@richardpartin9378]

Quick little question for you Mike. What is your opinion of filming your lifts and looking at bar speed as an indicator of the RPE kinda along with how it felt. I did this for a little while and it seemed to work pretty well. It helped I guess in not short changing myself because bar speed was faster than I thought. Also, it appeared that you like to be at 80% or above on working sets of competition lift. Is this correct? If so when doing drop sets would you not worry so much about prelipins chart and just do the volume until you hit the desired RPE even if it exceeds " the chart" lol.

[@PropaneFitness]

Loved this video Mike

[@felipehoff79]

Gud vid mike. I understand both of you an Johnnie view on rpe. And what I'm getting from the 2 video. Is this form of programing is more for a advanced lifter. Or a beginner that has a coach trained in rpe. Lifter like myself who are not under anyone's coaching. Shouldn't mess wit it. Not that theory doesn't work. But a beginner/intermediate lifter could take full advantage of it. I've tryed it myself and have short change my lifts. Because I'm still new to powerlifting I'm not that in tune with my body & with no coach= cut my self short. That's Y I'm leaning more towards Johnnie view point. And I use % style programs.

[@felipehoff79]

Don't get me wrong. I will definitely give it a try. I just find the effort scale a little hard to determine. An with only 2 yr on me ( 1 yr doing it all wrong lol). I'm just start to understand what make me strong. So long story short. The rpe door is closed for me rite now but not locked. So I'll return to it one day. Thank for responding Mike .

[@boxerfencer]

+Michael Tuchscherer How is using a triple at 80% with RPE any different than using a previous session's calculated 1rm to work up to a 5 rep test set at 85-7% to calculate a new daily 1RM, which in turn is used to figure out the daily working set percentages? On days that I'm stronger, my work sets are heavier, and when I'm weaker, they're lighter.

[@DogginsFroggins]

Make more vids please.

[@ironunkind1430]

I use Trainingblogs.com to record my training. It is a Norwegian site created by Stian Walgermo who is personally trained by Dietmar Wolf. His site allows you to record the RPE for each of your sets. It says something that a Norwegian powerlifter who is trained by Dietmar Wolf recognizes the usefulness of RPE for powerlifters.

[@Smithster80]

Do you only regulate top set loads with RPE? Say if the lifter fatigues very quickly and back off relative intensity increases quickly

[@johanntoday]

Super diplomatic Mike! Awesome video.

[@mikefrost6127]

Great explanation coach! Love all of the information your putting out!

[@melsmoves]

FINE!!! I'll switch over to RPE... after my meet that is. Thanks!

[@diverdown81]

Don't kno nuttn bout RPE, but Jonnie said you was cool...so I came to check you out. Sub'd

[@granjerojose]

Mike T strong Johnny Candito's reputation in tatters

[@giorgiocontinetto4798]

Ehi mike, are you still in Italy? I'm an Italian guy and I'd really like to meet you. Thanks

[@herr_k69]

Mike, I have to ask - how close are you to a 1000 pound squat now? That video of you doing 925 by yourself was one of the damndest things I've ever seen in any lifting video, ever.

[@IvanKrappenchitz]

Miiiikeee ur the man! More vids plz!

[@odysseasboyrniasvarotsis9308]

It is obvious that RPE training is a superior training tool than other modalities. However someone would definitely need an experienced coach (accostumed to RPE) to have maximum results with it, since RPE is a subjective tool, there are athletes who often underestimate themselves and others who often overestimate themselves, which in those cases will lead to false ratings of perceived exertion.

[@eriksmith6772]

I totally agree with you. If you're doing a heavy single it's very hard to judge how hard the rep actually was. For instance the rep may have felt like a grinder, but when you look at the rep on video it was actually really smooth and fast.

[@ossamael-maghraby9235]

Coach Michael I am trying to access your coaching section on your website and it isnt working please advise how I can reach you to arrange for coaching

[@ossamael-maghraby9235]

***** Done

[@TomShufflebottom]

Whoa inb4 candito response

[@tiagovasc_]

Isn't the RPE scale of your article out-dated?

[@GForceIntel]

I've been using candito's 6 week program and on the third week I had to do 350 for three sets of six and it was excruciating I'm just starting to learn on rpe and I started the bridge from barbell medicine and on the second week Monday which was yesterday I did 355 for three sets of 5 at rpe 8 which already destroys canditos training program 6 weeks and not trying bash on candido but percentage is nowhere near the evolution RPE creates for a lifter.

[@smokinHawkjh]

Do you even lift? (anymore) haven't been posting vids for us in ages.

[@serratusbrah4841]

***** You could do a vid about assistance work. Folks love that.

[@churde]

DIS GON B GUD

[@kunklebrospl221]

dude thankyou

[@zpl68]

I wish I knew how to use rpe and write back then 😂. Would of been wayyy more ahead of the game

[@russellbowman6369]

I don't disagree with anything Jonnie said but I think it's a little bit irresponsible to make a video highlighting only the drawbacks of a great training system. Especially when most of his viewers will just listen to whatever he says without much question.

[@piesdescalzos27]

You bring a more solid point. You wanna know why? Because time is a flat circle, time knows in advance. Today, Johnnie decided to switch to sumo and with that decision, he lost the infinite wisdom that conventional grants to the dauntless. Keep being real Mike. Keep being wise.

[@jinleeusa17]

In.

[@KendricksMaragoudakisE]

Lewis Amy Martin Timothy Jackson Timothy

[@dave1235]

In

[@raym2074]

Haha awesome.

[@ScottBooker-v1q]

Miller Robert Clark Dorothy Moore Gary

[@Clobercow1]

Your potato needs an upgrade!