Why RPE doesn't (really) matter for strength

In this video, I go through the data around RPE and strength (which is relevant for powerlifters). While specificity would dictate that you should always train to a high/maximal RPE, that's not quite what the evidence suggests. Watch the full video for more!

NB. FWIW, I do think SOME training closer to RPE 10 may be/is probably beneficial closer to a meet. But, for the most part, a minimal impact of RPE on strength, directly.

Apologies for the autofocus going HAYWIRE in this one. This will be fully fixed and improved a few videos from now!

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Tags: Powerlifting, RPE, Reactive Training Systems, strength training, squat, bench, deadlift, rating of perceived exertion, Mike Israetel, Renaissance Periodization, Stronger By Science, evidence-based fitness, strength, IPF, SBD, total.

[climbscience]

I think one very simplified way of looking at it is that for strength the first reps matter more and for hypertrophy the last reps matter more. INB4: Not a proponent of "effective reps", just looking at the grand scheme of things.

[k.alison]

Hi Milo, thanks for the video! I want to ask you something...
if you alter the set configuration (cluster set), for example, assuming you have tested your 6RM deadlift (e..g., 80kg), then instead of doing 3 sets of 6RM (80kg), you do 6 sets of 3 reps out of 6RM (80kg)... can you then say that you have performed your sets at a lower 'effort/proximity to failure', with a 3RIR ?

[makobe]

Why not just do both? First couple of sets further from failure (for strength) and last couple of sets close to failure (for size). Or a strength day and a size day.

[maadman]

The quality of the reps is important, and the first reps in a set are of higher quality than the last reps. Which is why sets of 2 or 3 even with 70-80% are popular for strength. And we need to stop equating task force exerted with load on the bar! People training for strength need to lift every concentric rep with max effort/acceleration and therefore activation/force. Cheers...