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

Thomas L DeLorme and the science of progressive resistive exercise (abstract)

Progressive Resistance Exercise excerpts on Dave Draper Website

Exercise in Education and Medicine by R. Tait McKenzie (full digital download)

RPE In Powerlifting on Progressive Rehab And Strength Website

RPE vs Percentage Based Training Explained on Barbend Website

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