Instagram/TikTok @mattvena instagram.com/mattvena Email mattvena@live.ca or DM @mattvena on instagram for coaching/programs Use my code VENA for 20% off legion supplements legionathletics.rfrl.co/4qw14 Autoregulation Study: pubmed.ncbi.nlm.nih.gov/38814694/ Reps In Reserve Accuracy: www.ncbi.nlm.nih.gov/pmc/articles/PMC7739315/

Edging to this as hard as i want to

@taylormichellerheanne

4 күн бұрын

me too what

@5peedy

4 күн бұрын

What if instead of matt vena he is freaky freaky

@mimoosa7390

3 күн бұрын

I made a huge dump in toilet while watching this vid, felt good

If I'm feeling good, I go heavy, if I'm feeling off, then I lighten the load and add more reps😎

Pro gamer tip: just call it an "autoregulated top single" instead of an RPE number. Then you're never wrong.

Jesus Christ dude, your content is incredible. Literally the best strength training advice on KZread. Thanks for doing what you do.

RPE ultimately depends on a person's ego or dedication. It is subjective and can be inaccurate.

@Singularity8

4 күн бұрын

I train ego with 5 sets of telling myself I'm better than these other guys and anyone who's better than me is either cheating or lying

@demoncore5342

4 күн бұрын

It is subjective and inaccurate by definition, rate of PERCEIVED exhaustion.

@googlefaps5883

4 күн бұрын

Ive always been accurate on my RPEs so I don’t get the issue

@antiwufei553

4 күн бұрын

​@@googlefaps5883Anecdotes don't mean anything.

@googlefaps5883

4 күн бұрын

@@antiwufei553 I never said anecdotes mean anything. I’m just saying I don’t get how figuring out ur RPE can be hard 🤷‍♂️

4:00 whole gym mirin'

RPE can be difficult, especially when it's new to you, so I expect there are plenty of people that aren't lifting enough due to incorrectly using RPE. But in terms of being a wimp and lifting lighter weight because of it - I tend to lift a lot more using RPE compared to when I used % of 1RM

@antiwufei553

4 күн бұрын

RPE isn't difficult. It is COMPLETELY WORTHLESS.

@PhilippHector

3 күн бұрын

​@antiwufei553 and that's why the strongest athletes in strongman and powerlifting are all using this? Like literally any powerlifter? I was a life long failure Andy and sit on a plateau for 2 years on 122.5KG Bench, now I got 150KG + in 3 months of using RPE and going to Powerlifting lmao. You talk trash. Follow any serious Powerlifter strongman and see

@antiwufei553

3 күн бұрын

​@PhilippHector They don't. The strongest powerlifters with very few exceptions don't compete in the IPF or USAPL. You don't see the guys who openly admitting to gear of using RPE. Only fake natties use RPE. Other than the fact that RPE is just MMC bullshit repackaged in powerlifting lingo and is thus COMPLETELY SUBJECTIVE, there is no need for it. Your anecdotes are worthless too. You don't need RPE to get stronger. It's called progressive overload. 🤡 Even the Ancient Greeks knew about it. 🤡

@ayda2876

2 күн бұрын

exactly im the same as u lmao when i used rpe my training was shit because id go too heavy all the time and not recover % suits me way better

Yeah RPE is so BS bro lemme just use the quadratic equation to calculate my 1RM back squat based on my 10RM front squats and use the law of sines to figure out what percentage I should lift at today

@dyelbodybuild5601

4 күн бұрын

I mean. People using percents don’t do that lol Most have the 12 week cycle mapped out. 70/80s powerlifters are still just as strong as today and no one knew wtf RPE was.

@kosaki59

4 күн бұрын

@@dyelbodybuild5601 RPE isn't consistent but it sure as hell beats basing my workout based on a lift I either did several months ago or never did at all

@dyelbodybuild5601

4 күн бұрын

@@kosaki59 not sure how. If you maxed out at 315 lb deadlift at a meet and do 8 weeks of off season training…deficits etc and gain strength on that your next peak should be obviously higher than 315 Ed coan, kaz, Doug furnas, Doug young..and everyone else from the old school era. All did similar approaches 10s-8s-5s-3s-2s And all world class and still probably better than most lifters today.

@PhilippHector

3 күн бұрын

Every serious strength athlete uses RPE nowadays. I use it to and ridiculously increased my bench from 122KG to 150 KG in like 3 month. Problem is you I guess

@cyclobenchaprine

3 күн бұрын

Rpe and percentages are different. This comment makes no sense

blessed day when matt uploads a long video

I see kind of where Mark is coming from. Have to remember that Starting Strength systems are engineered for people who more or less dont know what they're doing, and RPE lives and dies on how well you know yourself and how self-objective you can be. It's just not a good system for noobs, ego lifters, or people who don't know what true max effort feels like

@alexandereast4072

3 күн бұрын

or linear progression aka starting strength

@rotm4447

3 күн бұрын

the result is ultimately going to be people hurt themselves.

Love the videos man.

I find it quite funny that my performance is exactly the opposite of what I would expect. When I've slept well, eat good and am really rested, I am weak, have problems with my spine and after half an hour I run out of steam. But when I had a shitload of work on that day, came exhausted and hungry into my homegym, haven't slept enough and all, it just works. The body has power, the spine doesn't have any problem, everything perfect and I could train for hours if I wanted to. Funny, isn't it? Wrote it because today was such a day where everything should be alright, but nothing went alright.

@celo_gutierrez

3 күн бұрын

In college, I made several personal bests in my squats the morning AFTER downing 4 AMFs at the bars and sleeping for 6 hours

@gur262

3 күн бұрын

Sick for 5 days. Deadlift Pr. Go home. Caught an eye infection. Cool.

Mark readily admits that it could work in theory, but doesn’t because most people are not elite lifters that know their limits. It’s not a good tool for noobs and casuals

@antiwufei553

4 күн бұрын

Not a good tool for anyone. It's literally the same nonsense bullshit as MMC. They are LITERALLY the same thing. One just uses more eloquent language.

@ezechieldzimeyor4541

4 күн бұрын

​@@antiwufei553it allows flexibility which in my case as someone working with a coach is super nice. I'm coming back from a small back injury and throughout there have been days where i had to drop the weight to prevent overshooting and building too much fatigue and there are other days where it was the complete opposite, rpe gives me a general rule in mind for how a given weight should move

@SSJBartSimp

4 күн бұрын

(Yes it is)

Starting Strength guys think they’re offering some kind of spiritual fulfillment by making people grind themselves into dust. They don’t know how to coach for strength or size gains beyond a low level, so they have to sell you the idea that you learn to do a hard thing, and that converts to a better life at some undetermined time in the future.

@hakarl_

3 күн бұрын

Sunk cost fallacy keeps them going

@alexvisan7622

3 күн бұрын

You are wrong, and the hint is in the title of the program.

@moneytimesfifteen

3 күн бұрын

@@alexvisan7622 They shouldn't weigh in on things they don't understand. If you pay a coach for strength training and they make you do RPE 10 conventional deadlifts until you snap your back to teach you some moral lesson about not being a pussy, they don't know how to coach

@BombSquad.MP4

2 күн бұрын

Room temp iq.

2:07 wish my gym played Sam sulek videos in the background 😂

Could you imagine stepping into the gym with your buddy, you both are hyped and amped to get a workout in, you hop on a bench, you do your set to failure, then you watch your buddy on the bench too, he stops mid set, you ask him why he stopped, he rants about RPE training.

@BombSquad.MP4

2 күн бұрын

My disappointment will be immeasurable. Don’t @ me until you learn to train lmao.

I'll listen to anything "Starting Strength" has to say about training when they turn out athletes that's worth a shit.

@antiwufei553

4 күн бұрын

Starting Strength may be flawed, but this is correct. RPE is BULLSHIT.

@alexvisan7622

3 күн бұрын

Chase lindley?

@rotm4447

3 күн бұрын

they don't use drugs so that isn't happening.

@zerrodefex

3 күн бұрын

@@alexvisan7622 Chase who?

@alexvisan7622

3 күн бұрын

@@zerrodefex are you illiterate?

VBT (Velocity based training) is really helpful to being honest with RPE.

matt is always accurate with his rpe due to not understanding human emotion

I'm very vocal against RPE but not because I think ppl use it to train lighter (it can be the opposite, you can go too hard) but because 1.- RPE work for ppl that are good at autoregulation, so it's really biased in favor of that. 2.- I think shifts the responsibility from the coach to the lifter, judging intensity and effort is one of the main tasks of a good coach. If you don't have a coach it's fine use RPE or percentage, whatever produce good results for you. If someone sells you a excel or doc with a program doesn't make it automatically your coach, there is a lot of shady coaches in powerlifting trying to make a buck out of nothing.

@PhilippHector

3 күн бұрын

Of course you need to learn to autoregulate. Every serious coach says that. RPE is nothing for someone who doesn't know how to autoregulate and doesn't have the experience. It is not dor beginners. For advanced it is the way to go though if you want to become really strong. I adapted to RPE 3 month ago and increased my bench 30 KG (from 122.5KG to 150KG with 85KG body weight.).

Cool that they have Sam sulek playing on the gym tv lol

What do you think of people saying that Rpe and RIR is not the same thing? I have seen some on IG

@joel5956

4 күн бұрын

That's why I tend to use the phrase "reps in the tank" when I'm talking to somebody who I'm not sure if they have the same "RPE 8 = 2 RIR" definition as I do. I don't think it's necessarily a bad thing if people take some liberties with their RPE definitions though. Like unless you have really consistent technique and a velocity tracker on warmups, there is always going to be some guess work anyway. So if somebody is just as likely to overshoot as they are to undershoot, it will probably all even out in the end.

@bultvidxxxix9973

4 күн бұрын

RPE comes from aerobic exercise. The original scala went from 6 to 20 because multiplying it with 10 would roughly match the hearth rate. A later version changed the scale from 0 to 10, but it remains a subjective feeling of perceived exertion. Hence the name. RIR is something quite different. It means how many reps my muscles could do. On some isolation exercises I attempt to do the last rep but can't finish it, yet I don't feel exerted, because it is a pretty tiny muscle. Other exercises like high rep leg press, I might stop because of exertion, even though my muscles would have more reps. These are two different concepts with different meaning, and annihilating one of them by reducing their meaning to a calculation from the other is just dumb. 2¢

@demoncore5342

4 күн бұрын

I do think those are idiots.

@thejourneyman8890

4 күн бұрын

RPE and RIR are different. RIR makes more sense for sets vs. singles. It is infinitely easier to judge how many more reps you could have done in a set vs. the subjective nature of singles. Whereas, if you are shooting for an RPE 8 single, you may be like 20 ish pounds from your 1RM. Depending on how strong you are, there's no way you are hitting a triple at that same weight. Therefore, RPE cannot be the same as RIR. Ex. Your max deadlift is 500lbs. Your program calls for a single at RPE 8. I would shoot for 475lbs. But if the program asked for a single at 2 RIR, I would shoot for 455lbs because I could hit that for a triple but definitely not the 475lbs.

Be stoic👌

running 531 will get you accustomed to that after a while with all the amraps

Master class.

"You wanna use RPE? Use RPE. I don't care." Mark Rippetoe

The second I started implementing RPE I got stronger very quickly. My triceps were my weak point on bench so I started researching and implemented RPE into my tricep stuff and my bench stuff. Went from 140lbs for 5 reps RPE 10 on pushdowns to pulling a sam sulek and adding a 45 onto a 200lb stack for 8 reps RPE 8 in 3 months. My bench went from 225 to 295 in that time as well.

@antiwufei553

4 күн бұрын

Nobody cares about your anecdotes. RPE is complete horse shit. Even the flawed sports science research indicates this.

@chonkeboi

4 күн бұрын

@@antiwufei553don’t a ton of top powerlifters use RPE? Like I know rondel and Bobb do, and I think a bunch of others do as well.

@demoncore5342

4 күн бұрын

@@chonkeboi Yeah but a ton of powerlifters are experienced lifters. It takes years to judge when you have one more vs three more in tank and in the end it's pointless.

@chonkeboi

4 күн бұрын

@@demoncore5342 I definitely agree that it takes practice, I think that’s the biggest downside of it.

@demoncore5342

4 күн бұрын

@@chonkeboi And there for dude, I think it's worthless. If it works only for dudes that can regulate their training anyway...

Age has implement RPE for me, if I want to be in the gym more I have to.

5st?

Thanks Matt, would be curious to see a typical day for your diet. Especially since you have done a great job gaining weight slowly and matching your strength progress.

@handlethisnut

4 күн бұрын

Just count your calories if you're having trouble

@antiwufei553

4 күн бұрын

Yeah, I wouldn't listen to Matt for advice on diet. The dude is FAT AF AND contrary to popular belief, fat may alter leverages, but it doesn't aid in strength. Muscle does that. Because he's taller than most 105s, he actually is LESS MUSCULAR than they are whilst having HIGHER body fat percentages. Someone like Ashton Rouska has a high body fat percentage (though not as high as Matt's), but he is also short and has a lot of muscle. Similarly, when he competed in the 93kg class, he was up against Gavin Adin. Gavin, much like Ashton has a high body fat percentage, but is VERY compact for his height. Probably as much as Rouska when we equate for height. Although Greg Nuckols couldn't take his own advice of being 10-15%, it does seem like a good range. If Matt Vena were to cut to 15% from the approximately 23% he is now, he'd shave nearly 19lbs and wouldn't come close to filling out the 105 class. If he cut to 10%, he'd be 200lbs. These weights are all the best case scenarios since they don't take into account water weight. Just fat.

All RPE is for me is a way I don't injure myself when I'm trying to add weight to the bar. Also Starting Strength is dumb.

@antiwufei553

4 күн бұрын

You don't need RPE for that. It DOESN'T prevent injury. Starting Strength is flawed, but RPE is just MMC bullshit wrapped in eloquent speech.

@SSJBartSimp

3 күн бұрын

@@antiwufei553 ok but the Starting Strength guys produce a few strong guys and the RPE guys produce multiple world champions so there's not much to argue here.

@antiwufei553

3 күн бұрын

​@SSJBartSimp Nah, it's called PROGRESSIVE OVERLOAD, YOU CLOWN. 🤡 🤡 You don't need RPE to progress. You need progressive overload. You also, ideally, don't wanna be relying on movements that have overuse issues to build lagging parts.

The spark plug provides a massive boost of power even in your worst days

I’m not on “team RPE”, I do ultimately agree with Rip and the other fatties - hehe. However no one is saying that you don’t have permission to listen to your body. From time to time, any given workout is just not happening, for whatever reason (as I’m sure you know well). One does ultimately cultivate the wisdom to know if it would be worth risking a workout under such circumstances. I think that kind of practical wisdom is what RPE gestures toward. I just think that it’s silly to suppose that this sort of subtle, context dependent wisdom can be captured on some cardinal scale, with some magnitude, that ultimately has some import to anyone other than the individual trainee in question. I’ve always been curious, what is the “rate” in question supposed to be? From the graphic at the start of the video, I would think “reps in reserve” Is a better name. There doesn’t actually seem to be a “rate” involved.

Whats to stop you from declaring every day as a 'bad day' and claiming that everyday is RPE 9?🤣

I don't understand powerlifters speak, its like ya'll have your own language

I have a question. Let's say the most optimal RPE for you in the squat is from 7-8. Should you increase the weight every week or only when certain weight that should be RPE 7-8 is 6 for instance, that is, when you undershoot? When should you try a new PR? Because it seems hard to me to establish load progression if you have static RPE

@demoncore5342

4 күн бұрын

Just do linear progression until it doesn't work and switch to double progression there after. Fuck RPE and RIR and all that shit.

@antiwufei553

4 күн бұрын

RPE isn't relevant for anything. Stop using it. Period.

@chonkeboi

4 күн бұрын

@@antiwufei553I think I’m good, 40 lbs to my bench in about 4 months while cutting 20 lbs

@antiwufei553

3 күн бұрын

​@@chonkeboiYeah, cause it WASN'T the progressive overload that did that. Nah, it was the completely subjective, unquantifiable RPE that did that. 🤡

You can use RPE, or you can be as weak as a Starting Strength coach. I'll keep using RPE

@antiwufei553

3 күн бұрын

RPE is bullshit and isn't based on evidence. Actually, the evidence suggests it can't even be perceived. See what I did there? 😏 Anyways, stop using it. Doesn't work.

@chonkeboi

3 күн бұрын

@@antiwufei553nah, I’ve used it gotten results, so I think it works

15th

16th

Matt da 🐐 no 🧢

I think RPE is very flawed. As it's name suggests, it's based on "perceived" exertion. Humans aren't rational by nature. Every session, your brain will perceive the weight as lighter or heavier, regardless of your body's capability. This will lead to under- or overtraining. Of course it can work, but to progress optimally, following a structured program that's hard enough to progress but also gives you options when you have an off day should yield better results for most.

1st

@5peedy

4 күн бұрын

Sexxxxx

How great is our god

3urd

First

RPE is useless if you don't often train to complete failure. Unless you're in the HIT camp I don't see RPE being an accurate tool for most. Micro plates on your lifts each week will probably do more.

@James_vs_gravity

3 күн бұрын

I went from a 550kg total to 700 in a year using rpe and never training to failure

125th comment Oh yahhh!

4rd

I think RPE is bullshit. Yeah, you can do an ugly grinder and call it RPE 8 cause you legit had another 20 kilo in tank. Or finish a set at RPE 11 while having another 5 reps in tank. You know if it feels right, if it slows down, if it will be a grind... Pulling made up numbers outa your ass will not really help you in the long run, as if you will remember why that set of 6 was RPE 7 half a year ago.

@terrycrews1584

4 күн бұрын

Overcomplicating a very simple sport where you lift heavy weights.

@demoncore5342

4 күн бұрын

@@terrycrews1584 Yeah man, it would'n be soyentific if it wasn't needlessly overcomplicated.

@DollaSignD

4 күн бұрын

@@terrycrews1584 nothing is black and white. the human body is something that is inherently complex, and just because you choose to ignore the intricacies doesn't mean they don't exist. However, 90% of gains are just made by simply eating right, sleeping, and taking effective exercises close to failure

@terrycrews1584

4 күн бұрын

@@DollaSignD Exactly, so unless youre trying to compete or lift for 30 years, you can forget RPE before you even start. That last 10% is tracking progressive overload and load management, not RPE.

@bloatmax4420

4 күн бұрын

I don't think it's bullshit, but it's a good way of quantifying the difficulty of a set. I do 99% of my sets to failure, I'm just experienced enough that I know when I have 0 reps in the tank. There's this one dorky ass powerlifter at my gym who has had a coach for 2yrs now, he's put 0lbs on all of his lifts lmao. He'll post his deadlift set on instagram "327.5lbs (80% of 3 rep max @ RPE 9) for 4x2 @ RPE 7.65". Guy literally brings his own micro plates in his gym bag so he can hit the exact percentage his coach prescribed him. I've used nothing but 100, 45, and 25lb plates for at least 90% of ALL of my training over the years lol only use the baby plates for big PRs or to round up a 495 amrap to 500. Progressive overload is overrated in terms of weight on the bar imo. You can hit 225x5 on bench one week, and then 230x5 the next week. People think that signifies progress, even though more likely than not you could've hit 230 for 5 the week before, so did you ACTUALLY get stronger? Probably not. But if you did 185 for 15 last week to failure, and the next week you got 17 or 18, as long as you were equally recovered and fueled for those sessions, that indicates you definitively got stronger and/or created some neuromuscular adaptations

You should use AI voice for narration. Voice is so lispy

What is with uneducated terminally online fitness bros trying to teach you how to train? If anyone does RPE or RIR, and genuinely believes it’s a good tool to use, they’re coping. Keep inhaling your copium bud.

2nd