How To Tell If You're Training Hard Enough (Using Science)

Timestamps:
0:00 How To Tell If You're Training Hard Enough
9:14 Jeff Nippard (RPE Oopsie)
10:34 Chris Bumstead (RPE 10)
11:30 John Meadows (RPE 9)
12:11 Kai Greene (RPE 7-8)
12:36 Ronnie Coleman (RPE yeah buddy)
13:34 Alberto Nunez (RPE 9-10)
13:54 Greg Doucette (RPE 10)
14:40 Matt Ogus (RPE 8-9)
15:17 Stefi Cohen (???)
16:28 Sunny Andrews (???)
17:01 Jay Cutler (???)

† Watch the footnote to this video: What Does 0 RIR Really Look Like?

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How do you know if you're training hard enough? Is there a low-end threshold for maximizing muscle growth? Should you train to failure "just in case"? In addition to answering these questions, I'm also analyzing the RPE (or RIR) of some bodybuilders including Jay Cutler, Chris Bumstead, John Meadows, Kai Greene, Ronnie Coleman, Alberto Nunez, Greg Doucette, Matt Ogus, Stefi Cohen and Sunny Andrews. I also discuss what the science says about the relationship between proximity to failure and rep speed. Enjoy!

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References

Failure Definition:

Rep Speed:

Review Article Supporting Training to Failure:

Training Volume Meta-Analyses:

Non-Failure vs Failure Training:

RPE and RIR:

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Music:
Bankrupt Beats:

Blue Wednesday:
Honey

Edited by me using Final Cut Pro!

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[JeffNippard]

Do you think that set from Jay Cutler was hard enough to *maximize* hypertrophy? Why/why not?

[ray]

Technical failure: when you break form
Absolute failure: what my parents call me

[evelynn]

I heard the best range was 100 sit-ups, 100 push-ups, 100 squats followed by a 10k.

[bobbyz]

I've spent 10 years powerlifting, and unless I'm training for an event I always leave 1-2 reps in the tank. I find that doing that massively deceases the number of injuries I've had.

[Turboy]

He didn't pass out mid lift, so he could have been training harder.

[BrianKellyisGay]

“Is Jay training hard enough for growth?”
*Looks at Him*
Think so

[geovani]

I used to get all my sets to failure, then I noticed it was creating a defense mechanism in my brain where I would feel bad before training and as a result I would train less, then I decided to use a technique like this one and now I'm training a lot more and noticing more gains

[josephohrablo]

I’ve always mixed failure with non failure training per workout days. The majority of my isolation movements I’m hitting failure and sometimes beyond, while most compound movements I’m stopping 1-3 reps shy of failure . I’ve found this to be the sweet spot between intensity and fatigue management .

[MarioTomicOfficial]

Best video on the topic of training hard by far. I can only imagine how much work went into this. Great job man 🙏

[memetheman]

This is my vote to make the official RPE scale range from "yeah buddy" to "aint nothin' but a peanut"

[adventurefj]

I have noticed that sometimes I go into my workouts with a toxic mindset, or i have personal issues that happen to come up during the workout and even though I have enough energy to do more reps, my mind will create a failure point much sooner than my actual physical failure point. Working out with a good mindset is much more beneficial physically, IMO. Great work on the videos Jeff, Keep it up!

[YTesting]

Mind blowing how much work you've put into this video, thanks for this!

[mountaindog]

That was great work Jeff - I'd like to Jeff with glasses and purple shirt next time we train fyi :)

[matteofabrizio]

Honestly the answer to 90% of fitness/strength questions like this is: "it depends..'

[Helixal]

Always impressed how you don’t come off as arrogant how well you’re trained and focused on what’s right. You keep me going from the research and your determination to disseminate good value to the fitness community. Thank you!

[beauricard]

Hey Jeff, I think using the same analytics (RPE/RIR) measurements while instead determining the most optimal path for strength progression would be extremely interesting.

[rychier]

Jay's form is so locked in it looks like he's on a smith machine....

[StephanieButtermore]

Well worth the time and effort you put into this one, this video is amazing 👏👏👏♥️♥️♥️

[LivingLikeLu]

Been binge watching your videos over the past few days ever since I found your video about fat loss with Sohee Lee, Dr. Eric Helms, among others. All I have to say is this channel is gold and I can see your passion bleed through the editing, content, and general videography quality. Thank you for your passion and knowledge that you’re sharing with me.
Best regards, a young man looking to obtain the biggest of backs.

[brandonmoini]

My advice is to train as hard as you can, while it’s still fun and enjoyable. Training hard for 4 months doesn’t really matter if you’re gonna hate the gym and stop training