(Note: Sheiko perceives accessory exercises as such “stretching”.)
My practice tells that a raw lifter needs a strict training plan, not a subjective estimates (RPE).
What matters when it comes to the usefulness of RPE is experience. A newer lifter cannot use it to its full potential. I don’t think that competing raw or equipped makes a difference for this.
Interesting reading. I could learn some stuff so here goes
My mate tried to get me onto RPE but I didn’t have the discipline to stick to the prescribed RPE and always overshot so since I like went off program all the time it was pointless.
It’d be cool if Sheiko tried out RPE but he has had plenty of success with his methods so probably won’t change how he does things. He talks a lot about how individualisation is important for programs and stuff (I think?) so isn’t RPE and autoregulation like even more individualisation?
A strict training plan may have stuff like volume prescribed but isn’t it also a guess/estimation of the training effect of the program and volume? Like if you had a lot to do a work, we’re super stressed and had a bit less sleep one week a given volume could smash you but if you weren’t having a tough week then the volume might be not enough.
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There is some discussion of RPE on the Sheiko forum, if I remember correctly you shouldn’t ever go over @8, or maybe that was @9. Even before the RPE discussion, Sheiko said to adjust weights by 3-4% if you feel particularly bad one day, and on days you feel unsually good you are allowed to work up heavier, but no PR attempts. There is an article on his site, “Coach Sheiko’s Gym Rules”
“If an athlete asks for my permission to lift more than what’s planned, I allow it but warn him that if he doesn’t lift it, he’ll be given a penalty of 2 sets. For example, let’s say the plan is to lift 4 sets of 2 at 85%. If after the first set, the athlete says, “it’s light, I want to add 5kg,” I allow it with the agreement that he lifts it for the remaining 3 sets as written in the plan. If unsuccessful for a single set, he must go down to the planned 85%, and do the remaining 3 sets plus 2 additional penalty sets. However, if the athlete is successful with the heavier weight for the remaining sets, he is crowned “best weightlifter of the gym” for the day.”
I train alone so I get to wear a crown anytime I want.
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Googles Chris Ottawa. Pic of fat dude with crown sitting on throne pops up…
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It’s called a toilet selfie
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Since when did you have such strong banter?
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It should be remembered that autoregulation in the training plan requires a lot of experience, as you work with many variables. So individualization is really big.
In short, I don’t recommend training based on a subjective feelings. And I’m not alone.
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Yeah I saw a new vid from Omar Isuf just today where he straight asked Sheiko about autoregulation. He pretty much said nah to prescribing and programming using autoregulation for the most part but still changes up the program sometimes like when his athlete feels good or is sick or something.
The question was one of the last ones pretty much at the end of the vid
