39: RPE, 1 RM, 3 sets of 10, oh my?

What this episode covers

Welcome to Episode 39 of the Movement Logic podcast! In this episode, Sarah takes a trip back in time to find out: Where did the ubiquitous 3x10 come from? It's a wild ride that takes her down more than one rabbit hole and brings us face to face with 1RM, RPE, RIR, and everything else with an R in it. You will learn: * Where did the 3 x 10 protocol come from * How 3 x 10 has changed over time, in a significant departure from what it originally contained: progressive overload * How long held beliefs around effort level and pain created a rehab emphasis on volume over effort * Where RPE came from * The RPE - RIR relationship * Pros and Cons of using RPE - RIR versus 1RM in your strength training And more! 3 Sets x 10 Reps The History Logic and Reasoning on Physical Culture Study Website [https://physicalculturestudy.com/2017/08/04/3-sets-x-10-reps-the-history-logic-and-reasoning/] Thomas L DeLorme and the science of progressive resistive exercise (abstract) [https://pubmed.ncbi.nlm.nih.gov/22592167/] Progressive Resistance Exercise excerpts on Dave Draper Website [https://www.davedraper.com/fusionbb/showtopic.php?tid/21871/] Exercise in Education and Medicine by R. Tait McKenzie (full digital download) [https://wellcomecollection.org/works/nrwhzwhv] RPE In Powerlifting on Progressive Rehab And Strength Website [https://www.progressiverehabandstrength.com/articles/rpe-in-powerlifting-what-is-rpe#:~:text=RPE%208%2D9%20is%20suitable,breakdown%20and%20increased%20injury%20risk.] RPE vs Percentage Based Training Explained on Barbend Website [https://barbend.com/rpe-vs-percentage-training/#:~:text=Percentage%20training%20stands%20in%20stark,digestible%20than%20that%20of%20RPE.] Sign Up Here [https://mailchi.mp/7f8f6c17b670/barbellguide] for the Movement Logic Newsletter and receive our free Barbell Equipment Guide!

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