Andrew Huberman· PhD
what they find is when the researchers push them to True failure yell at them crank the music get them really psyched up they get five more reps than they think they'll get on average
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
what they find is when the researchers push them to True failure yell at them crank the music get them really psyched up they get five more reps than they think they'll get on average
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is the r which is repetitions in reserve so you're basically an i r i of three would mean that you've got three repetitions in reserve all the way up to an i of zero you're hitting failure
beginners and intermediates they find that they tend to underestimate their rpe by about five wow which is pretty incredible and uh we we've seen it in lab like we'll take somebody in and they'll put a weight on they'll do a rep and you'll ask them what what's your RP right what was what was that like and they'll say they're rpe and then the researchers will actually make them take it to failure while they're like yelling at them and encouraging them and on average they'll get five more reps than they estimated they would have
people are really bad at estimating it and so it with beginners and intermediates they find that they tend to underestimate their RP by about five wow which is pretty incredible and uh we we've seen it in a lab like we'll take somebody in and they'll put a weight on they'll do a rep and you'll ask them what's your RP right now what was what was that like and they'll say their RP and then the researchers will actually make them take it to failure whether they're like yelling at them and encouraging them and on average they'll get five more reps than they estimated they would have
Studies show that most beginner and intermediate lifters significantly underestimate what they can handle, often by about five to six repetitions.
From the literature, although we don't have a definitive way of making, you know, estimates on this, but my own interpretation of the literature is somewhere between probably one to three rep RIR, reps from failure, would be needed to promote optimal adaptations. You can still see adaptations, particularly when you're more in the newbie stage, in the early stages, below that but one to three, I think, is a good general recommendation that's necessary to see adaptations.
on average intermediate and beginner lifters underestimate their uh their repetitions they can achieve by about five to six