How To Tell If Youre 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?
https://youtu.be/EHsW37g2uGU

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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:
https://www.researchgate.net/publication/312032590

Rep Speed:
https://www.researchgate.net/publication/334751432
https://www.researchgate.net/publication/327645692
https://www.massmember.com/products/mass-subscription/categories/1458811/posts/4920139

Review Article Supporting Training to Failure:
https://www.researchgate.net/publication/259390281

Training Volume Meta-Analyses:
https://www.researchgate.net/publication/305455324
https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/

Non-Failure vs Failure Training:
https://www.sciencedirect.com/science/article/pii/S2095254621000077
https://www.researchgate.net/publication/343885215
https://www.instagram.com/p/CIiu3zHlvqg/?igshid=1mkzc3jpqcgvl

RPE and RIR:
https://www.massmember.com/products/mass-subscription/categories/2286003/posts/7716572
https://www.instagram.com/p/CE2TNjBAvVU/?igshid=dsmmznt3x5rt
http://www.lookgreatnaked.com/blog/do-you-need-to-train-to-failure-insights-from-our-new-meta-analysis/

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Music:
Bankrupt Beats:
https://www.youtube.com/watch?v=MgFEinpiBns
https://www.youtube.com/watch?v=X1g3Ts4VUr0
https://www.youtube.com/watch?v=9iN7jlPJhyQ
https://www.youtube.com/watch?v=8W5pW9debXM

Blue Wednesday:
Honey
https://soundcloud.com/bluewednesday

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.