 Welcome to Barbell Logic Rewind. So let's just start off by, if you have any questions or comments, email us at barbelllogicpodcastedgmail.com. Follow us on Instagram and on Twitter and all of those things. And let's just go poke the bear, man. Yeah, let's do the RPE episode. What do you say? All right. Let's do it. So RPE, the rate of perceived exertion. Correct. It's really just a subjective perception of how hard the rep was. Right. Or how hard the set was. I think Tusharer got this from somebody else, but he was the guy that really sort of made it. He codified it and popularized it for sure and made an art of it. So the RPE scale is a scale of 1 to 10. And we really just use probably RPE 6 through 10 when programming training. So if you think about RPE, like how hard was it? You're things like number one and two and three. You're things like sleeping, standing up and doing nothing, watching Netflix, whatever. And so when you get to RPE 6, you start to talk about that sort of RPE 6 is probably sort of heavier warm-ups. RPE 6 is like five plus six plus reps in the tank. Right. So if you did five, but you could have done, swear to God, you could have done 10. It might be a six. Right. Yeah. And RPE 7 is going to be things like three to four reps left in the tank. RPE 8 is going to be like two to three reps in the tank. Right. RPE 9 is like one rep left in the tank. And RPE 10 is zero reps left in the tank. So it was like an all out bone on bone grinder and you got it. You barely get it back in the hooks or maybe even you fail. Or you failed. And you would usually say RPE 10 fail. Right. It's a way to sort of try to subjectively quantify how hard the set was or how hard the workout was for the purposes of trying to understand the total amount of stress of a workout on a client. Yeah. So if you're going to keep a training log and you should, you need to keep a paper training log because we're all good people. And you go back and look at that training log and you say, gosh, I did three sets of five at 315 18 months ago. And I just did three sets of five today at 315. What's the damn difference? Sure. Well, if you write something down about the RPE, it might give you an idea that you've gotten stronger, even though you just move the same weight, you might be able to figure something out from that. Yeah. So it is just one piece of one stat or one metric that we use in the grand scheme of things. And there are lots of different ways to use it and we want to talk through those things today because there's been a lot of confusion about how we use it versus the way other people use it, whereas the way it should be done or never done and which is fine. And so let's sort of go down the line. So I have never in my life used RPE with an in-person client. Well, no, wait a minute. I'm going to wager that you didn't do it in an explicit way. I know what you're saying. Of course, I didn't do it in an explicit way because what is the RPE guide for when I'm coaching somebody in person? Your eyeball, my eyeball, all that stuff. Now, let's talk about bar speed for a second because bar speed matters. As a matter of fact, bar speed is probably the number one indicator for how hard it was as a coach. So I'm watching it now, but we can't compare your bar speed to my bar speed. No, no, right? No. And it's kind of interesting because like we're both really slow deadlifters, but I'm a really fast bench presser. Too fast. Tear the bone off. Tear the pec off the body. Yeah, just a few times, yeah. And so for a client that I have coached in person for months and months and months, certainly I don't use RPE at all during the first two or three months of novice linear progression. The only thing that matters is that the weight goes up. I don't care if 205 for three sets of five on Monday looks a little easier or looks a little harder than 210 for three sets of five on Wednesday. They still got to do it. It doesn't matter how hard it was. It doesn't matter. Guess what we're doing on Friday. More. 215. More. That's what we're doing. So in person, I'm watching bar speed and I'm weighing that bar speed against what I've already seen this person do for thousands of reps, certainly hundreds of reps. Charity has a client who is, I think she's 63 years old, she's a slight lady. She's probably five foot two and weighs 125 pounds and she's squatting her body weight for five fives. Okay. Solid. Yeah. You bet. And every single rep looks like the last one, like not like the run before it, but like her last ever. Yeah. Like she's not going to make it. Sure. Like 85 pounds is slow too. Right. Like they're all slow. Anything north of about 95 pounds takes her 10 seconds to stand up. Yeah. So Sean was with us and he was like, get over there and spot, you know, for Louise and he wanted to take every one of them, right? Cause you're like, she's not going to make it. Yeah. And somebody like her, everything. Last turn last one rep is our P 10. Yeah. She can't tell the difference. Yeah. So probably doesn't work very well for a lady like that. And that's fine. But in person, if I'm coaching somebody in person, I've got a real good idea of how hard it is and the total stress on the body and I also have more real time feedback for in person coaching about things like, Oh, I was up late last night. I got in a fight with my wife. I was drunk. I'm hungover, like whatever. And so if you have to make some adjustments on the fly, you have to understand like how the stress of the workout overlays against the stress of life. You know that in person much easier. Certainly we are sort of using RPE from a cognitive standpoint without actually communicating that to our client. We're making judgment because we were standing there, right? Now the question is what do you do when you're not standing there? Yeah. What are you doing? You're not standing there. I think if you're not standing there, first of all, programming probably has to be more conservative. Yeah. You can't take risks with programming if you're not there. If I have a young man that's coming to train with me in person, we can finish up a session on Monday. I can take his book and write down what the Wednesday and Friday sessions are if he's an intermediate and we can be aggressive. And since I'm there to help him, you know, I'm his brain during that time. Yeah. He's just has to move the weights. That's right. And I'm doing all the thinking for him. And so I can make a call if it's too darned heavy or on the fly. Set number two if you have to after set number one or after the last warmup or whatever. That's right. He can finish that last warmup. And I go, he must have been drinking last night or he had the flu or whatever and we can figure something out. But if you're not there, first of all, your coach needs to not be taking any sorts of those risks. He needs to set you up for success. Now, you know, we want to put enough stress on the person. So we don't want to softball them. Yeah. But I don't prescribe RP in those cases. I will tell people who I trust who I know that can push themselves and are honest with themselves. You know, if you can't do it that day, you can't do it that day. If you do your last warmup, you finish your first set, you mess your bridges and it's Yahtzee time. You can take 5% off. Yeah. The flip side of that is, especially for a little bit older people. Hey, if you're feeling good, you better put 5% on. That's correct. Because they're actually may be more important. All right. It may not be there. And I'm kind of learning that lesson for myself more and more. The other day you had me programmed for a triple of a deadlift and the math works out that it would have been just south of my PR. I called an odd one, pulled a PR instead of doing the triple. It was about the same amount of stress. You did a 5. Arguably. A 5 rep PR. No, I actually pulled the 1 rep, you know. Yeah. So I think the week before you pulled a 5 rep PR, you did the same thing. You prescribed a triple and I pulled 3 and I got 2 more. I'm like, I readily have 2 more. So I did. So I don't even prescribe RPE in those cases. I give them an actual percentage. Now, there's a chart out there. You can go Google and you can look up this RPE chart. And they pretty carefully lay out RPE versus percentages of the and reps. Right. 88% for 4 reps is this RPE. That's right. 4 reps would probably be like an RPE 9 somewhere there. People that are using RPE it's really percentage based program. Yeah. So let's walk through what that looks like for us. And again, man, there's more than one way to skin a cat. We're going to tell you how I do it at the end of novice LP. As we're nearing the end, not like on the last workout, but as in the last month of what I perceived the last month to be, I will start having my client tell me what they think the last set RPE was. Right. So we start to use it from the client's descriptor. The client describes how hard now, why do you do that? I do that because they don't know how hard hard is yet. That's what I do. I want to tell them. I want to tell them they're wrong. That's right. They will tell me that was an RPE 10. I say, no, that's an RPE 7. Yeah, you get maybe a 7 and a half. You're telling me if somebody had a gun to your kid's head, you couldn't eat out. Three more reps. We are probably could eat out three more. Which kid? Wait a minute. How to go. Then it's not an RPE 10. Right. So again, we've had this sort of clarification episodes where we had to talk about learning how to grind. That's not because we want our clients to grind on every single set of every single rep or every single day or all the time, but you have to know how to grind when it matters. Yeah, especially views. RPE especially views. RPE. It's never been a 10. How do you know what a 10 is? I know coaches that have used RPE almost exclusively prescriptively. And they've gone back and watched their clients and they've noted that 90% of the time the clients screw it up. Yeah, they do the wrong RPE. So you're going to work up to a single at RPE 8 and then you're going to do backups at RPE 8 or RPE 7 and a half or whatever. Doesn't matter. And then they do it and it's not the right RPE. They look at it and they look at both the single in the backups and go, well, that's you didn't do it the right weight. So this is important if you coach because we are watching every single heavy set that our clients do, then we can start this sort of process as a communication piece to our programming. So that in the beginning after the first two or three months of novice LP, we'll start to have the client report back to us what they think the RPE was. And what we're doing is we're trying to, it's the word I'm looking for, we're trying to get on the same page there. We're trying to. Yeah, we're calibrating. We're calibrating. That's the word. Thank you. We're trying to calibrate what RPE actually is. And then we are calibrated a bit and it takes a little while. It often takes a couple months to calibrate. It's very important when you've got a guy that's training by himself and he doesn't have a buddy cheering him on. That's right. You've got one more. That's right. You know, you can do it one more, hit this right. Yeah. And then we will start to use RPE in a descriptive manner along with weights and sets and reps. So we'll often say, well, you're going to do this weight. Right. You're going to and we'll often use it for it anymore. I don't do it at all. I don't do that. Yeah, I do. I like it. And I like it again because I want them to understand about how hard it should be. And so sometimes I'll do that and I'll say the exact weight and sometimes I use a percentage of one rep max depending on how far down the line of early intermediate versus late intermediate they are. So an example of what you do because I've seen it, you might say four sets of four at 315 pounds that should be an RPE 8. So if you get out there and it's a 10. Then we got an issue. Then we got an issue. And at that point then as a coach and you look and the guy says it's a 10 and you've been working with him a while and you know you can pull 5% off the bar. You can pull 3% off the bar. You can pull 15 pounds off the bar, whatever. But as his coach, if you trust his RPE ratings. Correct. Because he says it's a 10 and you look at the video and you go that is a 10. Then you know that you need to have a crucial conversation. That's exactly how the diet has the food. Has the why, what's going on. Right. Yeah. Right. So where does the stress have to back off? Does it have to back off in the programming? Or does it have to back off in the life? Right. Okay. You need to clear your job. That's right. You sleep 10 hours a day. That's right. 8 hours a night, 2 hours now. You're back in with your mom and dad. Yeah, that's perfect. Right. So. No, and so I will almost always start that with the lesser important lifts. So I'll start those RPE stuff with the accessories and supplementals before I move them to the main lift. That's the only place I use them now. You want to hear a secret? Yeah, let's hear why. Why? Because I don't care what weight they move. Because you don't care what RPE they are. No, I don't even care what weight they move. The first week they barbell row. I really just don't care that much about weight they move. So if I say, Hey, this is your first week of barbell rows ever. Yeah, for guys who are like three sets of eight RPE eight. Oh, so you do that? Yes. But because what way do you going to pick? Right? No, I know. Sure. I'll take a shot in the dark for me. Yeah. I mean, no, actually, actually it's not. If I'm going to do eights across in the barbell row, I'm going to pick for his first session. I'm going to pick 65% of his bench, something like that. Yeah. But I often won't even do that. Yeah. And I'll just say RPE eight and the reason for that is is it doesn't matter that much. I'm going to LP that row anyway. Yeah, we're going to make it a little heavier each week. We're going to make it heavier and we're going to get a lot of times, especially the first time they ever do an accessory movement just to sign the secret. So that's a prescriptive RPE, but it's for accessories. Right. So it doesn't matter that much. We're going to do an accessory episode soon, by the way. And we'll talk about how we do that. But yeah, so I'll do that. And then I might eventually overlay that onto the main lifts. Right. And then eventually I'll get to the point where maybe we do hit the single. So, you know, there's a I got to figure. I'll say this. Let me bail you out. No, hold on. No, I know what I'm trying to say. I just want to say it in a correct way. Right. So when I learned block training, how to do block training, I learned it from Jeremy Frey. Jeremy Frey at the time was the probably the best powerlifter in the world. Certainly was in the discussion of best powerlifting world. It was the top sort of sponsored athlete at Elite FTS. And he was a training partner of ours at Strong. We didn't get along that well. So don't think we weren't close friends. Jeremy Frey, one of the best workout partners I've ever had, just didn't get along great. Right. It's fine. Guy taught me a lot about block training. He learned block training from the Russian guys. He knew ishuran. He had read all the stuff from Bondar Chuck, all these guys that came out with block training. And in that first month or first couple of cycles, the first couple of blocks of block training is accumulation. It's high volume. It's five sets of five, six sets of five, seven sets of five, things like that. And then you go in the transmutation phase and the starts peeling off volume and add an intensity. And for a while, you're kind of high both. Yeah. Really brutal. And what we saw was those Soviets never used a heavy single ahead of time. And what we found is as we got eight weeks into the program, we hadn't actually had anything heavy on our backs on our hands. And so we started to play around with, well, let's do a heavy single based on feel first. Right. OK. And then do our down sets based on prescription. You're going to do a single at eight, a single at RPA and then do our back offsets at what was ever prescribed. The back offsets are at seventy seven percent for five sets of five. This is week three of transmutation or whatever or week two or even we do it in accumulation. OK. And it usually wouldn't be an RPA eight single. It would be an RPE seven. It would be RPA six and a half. It would be something that would be a little bit heavier. Have we done a block episode? No, but we've got it coming. OK. So block quickly. You have an accumulation phase where you accumulate work capacity. You know, you might come out of LP. We never going to block right at LP. But for example, if you did, you're good at doing three sets of five, right? I mean, you're winded, but it's not wrecking you. Well, you can't just go to six sets of five, right? So you work into that. You work into that. So we accumulate that work capacity in the accumulation phase. Yeah. And then you transmute the ability to do all of that work into the ability to exert force. And you start moving that work capacity into the ability to do heavy singles. And then you have a realization phase where all of those strength gains are hopefully realized on PRs across. Exactly right. Explain it better than I could. That trend. Yeah. Transmutation phase is sometimes called the intensification phase. So those are interchangeable words and the realization is also often called peaking. Right. So it's the peaking phase. So yes, it's a waste of time, bro. Right. Whatever. So we would use that as the singles as the first time we have to do prescribed RPE with the sort of RPE eight. Makes sense. RPE seven. The idea was just to like, you know what, like we try to make it all scientific. Reality is like, hey, you're doing all your drops. I say like, let's say you're a 700 pound deadlifter out of meat. Right. Right. Well, you're an accumulation phase. Can you double 700 today? No, you can't double. You might not be able to double 600 pounds a day. You're going to pull a single at 615. You're going to pull a single at 6. You're going to pull a single at 575 and you're going to do all your work sets at 525 or 495 or whatever. Right. So the idea was like, pull a single a little bit heavier to moderately heavier than your work sets and then back off into your work sets. No. Did you expect a training effect from that? I'm going to say no. No. The idea was I just wanted to have practice with heavy weights in my hands. Right. Or on my back or whatever. When folks get very, very heavy, you know, let's say they're working in the 80% range. Yeah. 78% range. Yeah. 22% difference between it and your PR. It could be hundreds of pounds. Hundreds of pounds, especially because you're talking about advanced training programs at this point. Right. You're not talking about that's shocking. It is shocking. And then you also can get all this weight in your hands or on your back because you get into that late transportation and early realization or peaking sort of phase or anytime you start to peak and you start to actually get heavy and you're like, oh my God, this feels so heavy. Otherworldly. Yeah. I just wanted to not feel super heavy and make that transition into heavy and a little smoother. And so that's how we started to use that RPE. Now, once I've had a client for a long time, then I might start to transition over to a little more prescriptive RPE at some points in training, but not a long time would be three years. Brett McKay starting to do it. I've literally just starting to do it. I've had him for three years. I think I's never missed a workout and he hates it like poison. He hates it. He deadlifts 600 pounds. He squats 500 pounds. He benches 300 pounds. He presses over 200 pounds. He's a pretty advanced guy. He obviously is super busy. Family guy run a successful business. I've had him for three years and he's just starting to do it. And he freaking hates it. Right. And so as a matter of fact, everybody hates it. So that's why actually even for my programs that we have the original templates we start to work off of. And so we'll take it like look, let's just be honest. It's when you first get a client, especially if they're clearly not a novice, like somebody calls me like, Hey, I'm going to US APL Nationals. I was at Nationals last year. I'm pretty, you know, like, okay, well, I probably can't put them on novice. I might put them on LP for four weeks and just clean up their form. And but for the most part, like they're not going to be on that very much. How individualized of their advanced program are they going to have the first time? I don't know anything about anything about them. So they're getting the template. Now, after that first run or if I've had them since they were novices, the vast majority of our clients, then you take the template and you start to change the template based on the person. And this is where you change things like, okay, if I have a high performing athlete, that athlete cannot train as high of a percentage or they're wondering at max as someone who is you, female, old, whatever. How dare you? That's just true. Very old and female training. Sorry, it might be right. So might be age discrimination or sexism or whatever you want to call it, but it's just true. And so I've noticed that for my percentage based programs which I'm not crazy about percentage based programs anyway, it's just hard to organize training in any other method than that's a personal way to do it. Well, you could just pick the weights. You can just pick the weights every week, right? Yeah, but how do you do that? Well, from minimum effective dose sort of. So if we're doing a minimum effective dose of complexity and you start somebody on LP and then you slowly walk them towards a Texas method or a heavy light medium, but you never go from LP to that. Yeah, that's sort of a secret, right? Like you might run somebody on back to back blocks and you LP within the block. Of course, you do it all the time. That's what everybody does, right? Like almost every pull any advanced program, like each little micro cycle looks like that. That's part of the deal. And so we get to a point where with percentage based programs I have a template, but I might take that template and if an advanced lifter guy is doing 84% for five sets of five or for six sets of four, six sets of three, the female might do 87% might be 3% higher because they can and they need you to get the same training. Yeah, right? Now that's another place where RP can come in. So if you say, well, it's supposed to be RP-8 or supposed to be RP-7 and the female comes in and she's like, wasn't that hard? Like, well, wasn't that heavy enough? Then time to push the weight up. Matter of fact, just had a coach, a lady I coached, some of you guys have seen her on the YouTube channel. She's did daily undulating periodization with us and that is typically a very heavy RPE based program. I didn't use any RPs for her other than descriptive RPs. So almost everything was, I think everything. So in some of our accessories might have been prescriptive. This way it ought to be a nine. Correct. And then she would do it and it wouldn't be a nine. It would be a seven or seven and a half or an eight. And so she knew she's feeling good. She's a coach. She knows what she's doing. So let's bump it up a little bit or I'd chew her ass and say next week, this has to be heavier. This wasn't heavy enough, right? Dude, she just took her squat from 230 to 260. So she had 30 pound PR on her squat, right? Her bench press went from 112 to 130. I mean, it's massive, right? Her deadlift is going from like, now her deadlift, she's notoriously been, she struggled with her deadlift and training and then she's one of those people that does really well at a meet. Lots of people do that because you get all those people around you yelling at a meet and she pulls like 260, 270 and she's going to be 300 pound puller. Like it's just made a massive difference is because we've been able to push the right amount of stress for her and a descriptive RPE was the place to go and because we're able to use that, she was able to make moves. No, wait a minute. So I hear what you're saying but also you would have caught that with your coaching eye too. Of course, but I can't coach her in person. Well, but even if you can't on the videos, you can review a video and you can be like, you know, I expected that 225, three sets of three deadlifts to be slower than that. So what do you gain by the way? What do you gain? Well, you gain one week, right? You gain a week. Well, maybe. Right, but you understand what I'm saying. Yes. So we can either do it wrong this week and fix it for next week. Right. Or we can get it a little closer to right this week and tweak a little tighter next week. If the lifter is brutally honest with themselves and has the moral courage to do it. But even if they aren't, then we didn't lose anything from prescribing it wrong. Right. So if I said this is the weight and it was too light or too heavy, then it's already a waste of the week. So this brings up something I wanted to talk about here. Most trainees that are using RPE in fact are not, I think. I contend that they are not. Sure. So they go into week two of their new RPE based training and they pull X at an eight. Yep. For sets and reps, whatever number. Next week, they're supposed to do X for sets and reps at eight point five. Yep. They look back at their training laws. Sure. And they go up and wait. And they go up and wait. And they don't actually wait to perceive and rate the exertion. Of course. They're actually then doing something objective based on what they did before. Sure. And they're actually not doing RPE. Okay. So what actually changes for us is and I'll do this a lot of times in my written description of what they're trying to do. So if I give them an RPE number like a percentage and sets and reps and at RPE this, I say you have to do the right percentage on set one. Right. And then you can start to make the call and I'd like you to do the right percentage on all the sets or on the first couple sets. I don't want you to make the call unless you are way like if you're off two and a half RPE like it's supposed to be a seven and a half and it's a 10. Like, okay. Now we got to make a call early. But for the most part, I haven't do the actual thing and they don't start making the changes until the third or fourth work set. So here's how I deal with that. If you're not sure, text me the video right then. Sure. Yeah. I'm busier than you are. You just don't care about people. Oh, stop. I care deeply about people. Yeah. And I have too many clients in Thailand. I don't want to be texted in the middle of the night. But no, yeah, I don't. Yeah. No, all those are great. Right. So those are all the point here is this. RPE is not evil. When we program based only on RPE, we're lazy and we're handing people a template to follow. Like we can just print the piece of paper. And look, if you're paying somebody $50 on Instagram for a program, what are you going to do? Sure. Like that's probably what it's worth. They don't know where you're starting, what it's going to be. And they're not seeing your lifts, everything will work out. So for us, it's probably the only way you can do it. That's right. That's probably fine, actually. But for us, RPE is just another metric. It's a subjective metric, which is put clearly a step below objective. That's in the name. It's perception. That's right. Actual weight on the bar matters more. Actual tonnage matters more. Actual volume matters more. Like all those things matter more. Certainly consistency and form even matter more. And then we start to look at the perception of how hard it was for stress, so that we can sort of make sure we monitor the stress recovery adaptation process. And we're trying to tweak it as tight as we can. By the way, none of that matters if you're not consistent. If your form sucks, like all that stuff is worthless. RPE doesn't matter at all because you've missed the meat and potatoes, right? These are like the sides you add. And so the RPE can be used both as a descriptor from the client to the coach, as a descriptor from the coach to the client, or as a prescriptor from the coach to the client. And for us, we use the prescription based RPE the least. And when we use it, we start it with accessory movements, move to supplemental and eventually to the main, but it's way, way, way, way down the list usually. I don't think there are many people that can actually use it as a prescription reliably. Let's talk about that. Okay. So even for me, I kind of know what I'm doing. Sure. Not completely, but I kind of know what I'm doing in terms of my own lifting. I often have a very difficult time judging what an RPE is, particularly when it's heavy. So you can imagine most of the people that listen to this podcast should be novices or early intermediates at best. And so you can imagine if you walk out and if you're a guy and you've done 315 for three sets of five, and that's your LP ended up there. And yeah, there you go. So if you unwrapped 405 as a squat and walked it out, it's so heavy. You're going to have a really hard time distinguishing the fact that it's heavy and the pressure on the sole of your feet and what you feel on your back from how hard it actually was to stand up underneath it. Sure. Now, I know that somebody that ends LP at 315 for three sets of five can't squat at 405. But for the purposes of my example, the point is it's very, very hard for novices to distinguish just the stress of it being heavy. Sure. From how hard it actually is to complete the next rep. That's why we don't use it for novices. Right. That's why we use that time to calibrate, not that time to prescribe. Right. That's why it's so important and that the people that are actually going to use this first off are such a small percentage of people that will ever even get there in their training. Very, very small. Right. What percentage of people actually get to advanced training? 3%. Sure. I don't know. I mean, but whatever percent is sure. The point is this, the more that we can support compliance so that people are compliant and their form is good, the more people we're going to bring into advanced program. And one of the reasons we've had to talk about this a lot and train our coaches up as much as we can for our coaches who were very rarely coaching late intermediate and advanced lifters are now much more frequently coaching later intermediate and advanced lifters. Right. Because we have way more people who have stayed long enough to become that, right? So now, so we were doing online coaching as Reynolds Strong back in early 2015. And then in late 2000, I'm going to screw this up. We have a lot more advanced lifters now that we used to. And so we have more that we've got to learn how to do this with. And so sure, 3% to 5%. I was talking to my father-in-law Todd and Sean. I was saying that I think what you're doing and I'm doing probably many people that have done it. Like how many people have had a hundred men from 45 to age 60 that have been late intermediates? That's pretty new. There have been pockets of late intermediate men in that age group, but they lifted when they were young. You know, there was somebody that has been lifted since they were 21 or 18 years old. And, you know, what we're doing where we have guys that have been lifting for four years and who are 49 years old. Nobody's really done that much before. Not with a big enough sample size to actually start to really like derive things from. So we're going to learn some new stuff as we go. So you've got the thing that you kind of try to look at what you think should work based on what the paper says. And you can look at what actually works and those right, you know, and so we don't know until we sort of test the thing. So yeah, that's the way we use RPE again. And that's, you know, just so people know the only hard fast rules we have with RPE is that we don't use prescriptive RPE at all for any novice or early intermediate. Right. And at that point, we start to leave it to the discretion of the coach and the lifter. And so we will often use descriptive RPE at the end of novice to calibrate and an early intermediate. And then at some point start to use some descriptive RPE that switches from descriptive RPE from the client to the coach to calibrate. And then we'll start to use it from the coach back to the client to describe this is how it should feel. And then eventually down the road, if it's appropriate to use some prescriptive RPE, it's okay. Yeah, people that can actually use it for prescriptive RPE. I think one of the ground rules for those people is they have executed a great number of max effort repetitions with 85% or better form. Yeah, I would agree. If you haven't done a great number of those and what number is that? I'm not sure that you just don't know what a 10 is a reliable way. Well, that's another reason that heavy good grinding sets are important. Heavy singles are important because those are things you really sort of learn about yourself. It's just not the same thing. Put your body through the paces. Even a really heavy set, five sets of five, it's just not the same thing as a heavy single. Those are two different things. They're both hard. They're both real hard, but they're different. And so this is why you see bodybuilders that can do so many reps or just hard grinding brutal reps. They don't know how to perform a one rep max. Then you see powerlifters who are great at performing one rep max that just don't know how to do anything five plus. Right. These are different skills that we must acquire over our training career to become better lifters. And just like we've said, we drive intensity up for a long time and then we can't drive intensity up forever. We've got to start driving in volume up. Like at some point that the stress just has to constantly go up. The stress has to go up and we've got to figure out how to do that. And we can do that with both volume and intensity and frequency and then also by manipulating RPE to make sure that the stress in individual sessions is higher or lower based on what's appropriate for the SRA cycle. Yeah. For people to have very, very full lives, you're walking the razor's edge, you know, when you're trying to get that work in. And it can be something that can help us walk that edge a little closer. Yeah. I hope that's measured and reasonable approach to using that. Agreed. Go check us out. Go follow us on Instagram at Reynolds Strong on Instagram. Let's at Scott Silver Strength on Instagram. You can follow at online great books on Instagram and send us an email. It gives a five story view and subscribe on YouTube. We'll make it worth your while. Thanks.