Is RPE Actually Killing Your Gains? (Response to Athlean-X & Critics)
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Date: 2020-12-03
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Comments and reviews: 10
TheFuryProduction
Hey Jeff big kinesiology guy here in Nova Scotia. Rate of perceived exertion on the scale 1-10 has nothing wrong with it fundamentally provided that the subject is honest when assessing training intensity. It was definitely a unique point to address the fact that most people who exercise overestimate their training status. This seems to imply that there is definitely a lot of uncertainty in the masses and this makes the discussion a lot more difficult to have with biased individuals. Like you were saying, people need to push themselves during their training fundamentally. If not, scales like RPE may not be reliable as most people do not tend to push themselves hard enough consistently in the gym. I believe that athlean x is just trying to caution his viewers who are probably mostly novice lifters about it and discouraging them to follow this method of training as most will not benefit in the long term.
The reason I mention all this is that when you people, you the commenters, watch these videos you also need to be aware of these facts before coming to a conclusion. You must pick a method that is suitable for you and Jeff is mainly just highlighting the benefits of following an RPE scale when compared to other more rigid methods.
Overtraining is the result of repeatedly training to failure which results in adverse effects such as excess fatigue during rest. So really the RPE is just like the percentage based calculation used by associations such as the Canadian society of exercise physiology. When both of these methods are used properly, they should really result in the same thing. Progress.
So yeah I don t really like typing more on my phone but try to reduce your bias and just look at the facts.
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Hey Jeff big kinesiology guy here in Nova Scotia. Rate of perceived exertion on the scale 1-10 has nothing wrong with it fundamentally provided that the subject is honest when assessing training intensity. It was definitely a unique point to address the fact that most people who exercise overestimate their training status. This seems to imply that there is definitely a lot of uncertainty in the masses and this makes the discussion a lot more difficult to have with biased individuals. Like you were saying, people need to push themselves during their training fundamentally. If not, scales like RPE may not be reliable as most people do not tend to push themselves hard enough consistently in the gym. I believe that athlean x is just trying to caution his viewers who are probably mostly novice lifters about it and discouraging them to follow this method of training as most will not benefit in the long term.
The reason I mention all this is that when you people, you the commenters, watch these videos you also need to be aware of these facts before coming to a conclusion. You must pick a method that is suitable for you and Jeff is mainly just highlighting the benefits of following an RPE scale when compared to other more rigid methods.
Overtraining is the result of repeatedly training to failure which results in adverse effects such as excess fatigue during rest. So really the RPE is just like the percentage based calculation used by associations such as the Canadian society of exercise physiology. When both of these methods are used properly, they should really result in the same thing. Progress.
So yeah I don t really like typing more on my phone but try to reduce your bias and just look at the facts.
reply
sport
Every lift whether its calf raises or deadlift, you should put 5 lbs OVER YOUR 1 REP MAX. LIFT IT OR DIE, no excuses
No but really, Jeffrey is right. RPE works. I can tell on any given day just by how much the barbell feels in my hands whether I can do any lift +/- 5 lbs whether I can do 5/8/10/12/15 reps with almost perfect accuracy. I ve been doing Jeffs full body hypertrophy workout for the last few weeks and am making really good progress and can see it in my physique already and I ve been working out for 8ish years. I was skeptical at first, I always just went hard but tracking RPE i find myself gassed and surprised just how hard these workouts are when you re tracking the exact RPE.
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Every lift whether its calf raises or deadlift, you should put 5 lbs OVER YOUR 1 REP MAX. LIFT IT OR DIE, no excuses
No but really, Jeffrey is right. RPE works. I can tell on any given day just by how much the barbell feels in my hands whether I can do any lift +/- 5 lbs whether I can do 5/8/10/12/15 reps with almost perfect accuracy. I ve been doing Jeffs full body hypertrophy workout for the last few weeks and am making really good progress and can see it in my physique already and I ve been working out for 8ish years. I was skeptical at first, I always just went hard but tracking RPE i find myself gassed and surprised just how hard these workouts are when you re tracking the exact RPE.
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Flesh
If I were on gear and competing, I wouldn't care about RPE. It's easy for someone on test like Greg Doucette to say train harder than last time. When he feels the effects of his dose, he'll grow, lift more and won't care about systemic fatigue.
Somebody like me, on the other hand, who trains 4-6 days every week depending on the program I'm running, at an early intermediate stage while also working a highly demanding corporate job, needs to optimize variables so that I don't get sick too often, get injured, have mood swings from being tired etc. RPE is a fantastic tool for me, because it will ensure that ON AVERAGE I train at an optimal rate of exertion.
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If I were on gear and competing, I wouldn't care about RPE. It's easy for someone on test like Greg Doucette to say train harder than last time. When he feels the effects of his dose, he'll grow, lift more and won't care about systemic fatigue.
Somebody like me, on the other hand, who trains 4-6 days every week depending on the program I'm running, at an early intermediate stage while also working a highly demanding corporate job, needs to optimize variables so that I don't get sick too often, get injured, have mood swings from being tired etc. RPE is a fantastic tool for me, because it will ensure that ON AVERAGE I train at an optimal rate of exertion.
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Ariel
Hi Jeff! Love your videos, and thank you a lot for all the effort and detail you put into them.
I was seeing you posing (not sure if that is how it is called the exercise of showing your muscles like in a bodybuilding competition) and I was wondering, can you make a video on something more philosophically related like trans humanism and elite athletism? Not sure if that is even near to the types of articles that you read, but seeing you almost expand your torax to twice its size left me thinking about that topic. Best regards and greatest thanks from Argentina!
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Hi Jeff! Love your videos, and thank you a lot for all the effort and detail you put into them.
I was seeing you posing (not sure if that is how it is called the exercise of showing your muscles like in a bodybuilding competition) and I was wondering, can you make a video on something more philosophically related like trans humanism and elite athletism? Not sure if that is even near to the types of articles that you read, but seeing you almost expand your torax to twice its size left me thinking about that topic. Best regards and greatest thanks from Argentina!
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Joseph
A lot of bros just feel threatened by lifting science because it undermines their one shot in life to be an authority figure, which was probably one of the reasons they started lifting to begin with. They might train hard and even have a lot to show for it, but results aren't their primary objective, it's building themselves up in the eyes of others without having to do the hard and often intimidating work of reading technical documents.
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A lot of bros just feel threatened by lifting science because it undermines their one shot in life to be an authority figure, which was probably one of the reasons they started lifting to begin with. They might train hard and even have a lot to show for it, but results aren't their primary objective, it's building themselves up in the eyes of others without having to do the hard and often intimidating work of reading technical documents.
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Theodore
Jeff from AtX is just a leech hidden behind fitness guru. Doing 200 videos about the same exercise making them harder or easier just to have new content. I can't forget a recent video where he teaches how to do cable tricep extensions in a way that makes it hard to balance your body (thus harder in his opinion) but you still won't get close to your max weight for tricep growth. So basically a shit version of it.
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Jeff from AtX is just a leech hidden behind fitness guru. Doing 200 videos about the same exercise making them harder or easier just to have new content. I can't forget a recent video where he teaches how to do cable tricep extensions in a way that makes it hard to balance your body (thus harder in his opinion) but you still won't get close to your max weight for tricep growth. So basically a shit version of it.
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JackgarPrime
My ability to perform from day to day has improved significantly when I went to primarily RPE training, as I was getting enough stimulus without killing myself too much to recover.
Also, I think if you wanted to have more discussion about RPE, you should have Dr. Jordan Feigenbaum from Barbell Medicine on. He's definitely someone very aware of its benefits and how to teach it to beginners.
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My ability to perform from day to day has improved significantly when I went to primarily RPE training, as I was getting enough stimulus without killing myself too much to recover.
Also, I think if you wanted to have more discussion about RPE, you should have Dr. Jordan Feigenbaum from Barbell Medicine on. He's definitely someone very aware of its benefits and how to teach it to beginners.
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Archer
Simply put: Training too and PAST failure increases recovery time exponentially ruining future training sessions, therefore unless you are competing in powerlifting/strongman and need to 1RM there's just no physiological benefit of training to and beyond failure. perhaps the psychological gain of learning to work really hard and push yourself is useful though.
aka NO RPE 10+ unless you compete!
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Simply put: Training too and PAST failure increases recovery time exponentially ruining future training sessions, therefore unless you are competing in powerlifting/strongman and need to 1RM there's just no physiological benefit of training to and beyond failure. perhaps the psychological gain of learning to work really hard and push yourself is useful though.
aka NO RPE 10+ unless you compete!
reply
Jordan
Sorry for throwing hate but I'm getting really sick of all the studies and the peer reviewed this that and the other thing why does it have to be so complicated? If the basic idea is to just push yourself then why cant that be good enough? You said yourself that science is telling us that most ppl arent training hard enough. Trying your best on the given day will always be enough.
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Sorry for throwing hate but I'm getting really sick of all the studies and the peer reviewed this that and the other thing why does it have to be so complicated? If the basic idea is to just push yourself then why cant that be good enough? You said yourself that science is telling us that most ppl arent training hard enough. Trying your best on the given day will always be enough.
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98Destructo
That comment about beginners learning RPE is so true man. Like it's also very obvious to me as well. Nobody is an intermediate when they start and also there is no line crossing which tells you that you are an intermediate so how would you know when to start using RPE? The answer is simple as Jeff said just do it right now!
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That comment about beginners learning RPE is so true man. Like it's also very obvious to me as well. Nobody is an intermediate when they start and also there is no line crossing which tells you that you are an intermediate so how would you know when to start using RPE? The answer is simple as Jeff said just do it right now!
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