Why you SHOULDN'T use %1RM-based training.

In this video, I go through merits and (major) downsides to using %1RM-based programming. There's a LOT of variability around how many repetitions you can do at 75% of 1 rep max, for example. RPE and RIR are accurate alternatives, so I'd recommend those, generally. Watch the full video for more!

Apologies for the autofocus going HAYWIRE in this one. This will be fully fixed and improved next video!

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Tags: Powerlifting, %1RM, Reactive Training Systems, strength training, squat, bench, deadlift, rating of perceived exertion, repetitions in reserve, RIR, Mike Israetel, Renaissance Periodization, Jeff Nippard, Stronger By Science, evidence-based fitness, strength, IPF, SBD, total.

[JuliusCaesar]

Damn, I was just about to suggest you start making some videos on strength training, but you were already one step ahead. Glad to have subbed

[blaisecliche]

I use %1RM to set the weight on the bar (just to give me an idea) and from there I adjust depending on what was the RPE on the first set. Using that process works well for me. Great content as usual, Milo!

[LOLI_]

There are two wolfs inside of you, one that uses %1RM and the other RPE/RIR.

[MrYokyScape]

Could you do a video on supersets or rest times?

[pwr]

I've always been interested in this - I'm one of those people who is very bad at higher reps. My 3RM is generally around 85-90% of my 1RM for most lifts, and it gets even worse with higher reps - at one point I was capable of doing approximately (90+55=145) x 1, (90+40=130)x3 weighted chinups, but my best with bodyweight (90kg) was only around 10 reps (and to be honest, if those are to be really uninterrupted repetitions, with a consistent 1 second rest in dead hang and not more, it was more like 9).

Do you think this has any implications as far my training approach goes?

[laker]

Did you delete the form videos you used to have on your channel?

[GioGhirardi]

I think you have to remove the option for children's content because I can't save videos or see notifications.

[kaderux]

quality is capped at 360p father Milo. :(

[VocalMabiMaple]

One of the most obvious examples go break %based training is strongmen. At the point where he pulled 1000 lb I dont think he could pull 800 10 times.

[Scott_Mikula]

Can you make a video on the most evidence-based way to make my Dad proud of me? Very important Mr. Dr. Wolf

[rc--fr]

Rpe 10 = rir 0 = x%rm. For me they are all the same but with different terminologies.

[overratedfool]

You make no sense. You say that testing your 1RM is the "accurate" way of using this system, then spend the whole of the rest of the video explaining why using a calculator to estimate it is actually the accurate way of doing it, but you somehow didn't understand you were explaining that?

Any individual variability between people using these calculators, will cancel out when then using that estimated 1RM to make a programme using rep ranges in the region of the one used to estimate your 1RM. DUH.

So if your training will be in the rep ranges of lets say 4-12, you can estimate your 1RM based on recent set to failure of 7-8. The significance of individual variance in the accuracy of these calculators will be almost entirely nullified and you didn't have to go out of your way at all to test your actual 1RM. In fact, you'll always have an up to date appropriate figure to use simply through your everyday training.

I thought this was going to be a video about feeling a bit off/sore/ill on some workouts and not being able to hit the programmed reps for that day, not a 7 minute about how your don't understand basic maths.