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Reps in Reserve" (RIR) refers to the number of additional repetitions you could perform on an exercise with good form before reaching muscular failure, essentially indicating how many more reps you "have left in the tank" at the end of a set; it's a way to measure training intensity by gauging how close you are to failing a lift while maintaining proper technique.
Key points about RIR:
How to use it:
After completing a set, estimate how many more reps you could do with good form before failing.
Example:
If you do 10 reps of bench press and feel you could have done 2 more with proper form, your RIR is 2.
Benefits of using RIR:
Flexibility:
Allows for adjustments based on how you feel on a given day, unlike strictly relying on a percentage of your 1RM.
Injury prevention:
Encourages stopping short of complete muscular failure, which can reduce the risk of injury.
Improved form:
By focusing on maintaining good technique throughout the set, RIR can help you prioritize quality over quantity.
Important considerations:
Subjective measure:
RIR is based on your self-assessment, so it's important to be honest with yourself about your capacity.
Experience level:
Beginners may need to practice using RIR before becoming proficient at accurately estimating their reserve.
Training goal:
The appropriate RIR will vary depending on your training goal (strength, hypertrophy, endurance).
It’s acceptable to train to failure every so often to reach a max strength goal, but training to failure often can cause changes in resting hormone concentrations and increases in strength may be compromised due to over training (Helms et. al., 2016).
This can help teach you to gauge different intensity levels (4-6 RIR, 2 RIR, 1 RIR, etc.) and to know your personal limits. More experienced lifters will have a better feel for how many additional reps they could do once they finish their set, although they could use the same method to test their accuracy.
To increase your 1RM, you’ll want to train in Phase 4, Maximal Strength Training. Using the guidelines listed above for recommended RIR usage in Phase 4, you’ll want to train in the 1-5 repetition range with an RIR of 1-2, and occasionally progressing to RIR 0 as you’re training to increase your one-rep max.
Here’s an example training plan for someone who wants to increase their 1RM of a lift over the course of 4 weeks:
Week 1: 5x5, 1-2 RIR
Week 2: 3x5, 1-2 RIR
Week 3 and 4: Use a Pyramid Set (example below)
Set 1: 5 reps 2 RIR
Set 2: 4 reps 2 RIR
Set 3: 3 reps 1-2 RIR
Set 4: 2 reps 1 RIR
Set 5: 1 rep 0 RIR
*Be sure to allow for 2-4 minutes of rest between each lift for each muscle group!
The difference is that the lifter reports how they feel (RPE) versus the number of repetitions they could still perform (RIR). Although the RPE measure was originally used for cardio workouts, it is also used to help lifters determine their intensity of effort.
I hope you found this useful
Key points about RIR:
How to use it:
After completing a set, estimate how many more reps you could do with good form before failing.
Example:
If you do 10 reps of bench press and feel you could have done 2 more with proper form, your RIR is 2.
Benefits of using RIR:
Flexibility:
Allows for adjustments based on how you feel on a given day, unlike strictly relying on a percentage of your 1RM.
Injury prevention:
Encourages stopping short of complete muscular failure, which can reduce the risk of injury.
Improved form:
By focusing on maintaining good technique throughout the set, RIR can help you prioritize quality over quantity.
Important considerations:
Subjective measure:
RIR is based on your self-assessment, so it's important to be honest with yourself about your capacity.
Experience level:
Beginners may need to practice using RIR before becoming proficient at accurately estimating their reserve.
Training goal:
The appropriate RIR will vary depending on your training goal (strength, hypertrophy, endurance).
Reps in Reserve Vs Training to Failure
We know that lifting close to failure is critical for muscular hypertrophy and strength development. Leaving some “reps in the tank” by employing the RIR method will accomplish this task without allowing you to go into failure each set.It’s acceptable to train to failure every so often to reach a max strength goal, but training to failure often can cause changes in resting hormone concentrations and increases in strength may be compromised due to over training (Helms et. al., 2016).
How to Calculate Reps in Reserve
For new lifters, it can take some practice to properly gauge how many reps you have left “in the tank” before your form fails. You might practice a lift with a spotter and near the end, call out how many reps you think you have left, and see if you’re correct.This can help teach you to gauge different intensity levels (4-6 RIR, 2 RIR, 1 RIR, etc.) and to know your personal limits. More experienced lifters will have a better feel for how many additional reps they could do once they finish their set, although they could use the same method to test their accuracy.
Can You Increase Your One-Rep Max with RIR Training?
According to the principle of specificity, the best way to increase your 1RM is to train at very heavy loads at low repetitions (aka to practice “maxing out”). RIR training can be a helpful guide when it comes to selecting the intensity required to achieve this goal.To increase your 1RM, you’ll want to train in Phase 4, Maximal Strength Training. Using the guidelines listed above for recommended RIR usage in Phase 4, you’ll want to train in the 1-5 repetition range with an RIR of 1-2, and occasionally progressing to RIR 0 as you’re training to increase your one-rep max.
Here’s an example training plan for someone who wants to increase their 1RM of a lift over the course of 4 weeks:
Week 1: 5x5, 1-2 RIR
Week 2: 3x5, 1-2 RIR
Week 3 and 4: Use a Pyramid Set (example below)
Set 1: 5 reps 2 RIR
Set 2: 4 reps 2 RIR
Set 3: 3 reps 1-2 RIR
Set 4: 2 reps 1 RIR
Set 5: 1 rep 0 RIR
*Be sure to allow for 2-4 minutes of rest between each lift for each muscle group!
Is RIR Better for Hypertrophy or Strength Training?
RIR can be equally effective when applied to hypertrophy or strength training. The key is to train according to the rep ranges and intensity levels listed above according to your goals.What is The Difference Between RIR and the RPE Scale?
The RPE, or Rate of Perceived Exertion, is a technique used to express how hard you feel like you are working during an exercise on a scale of 1-10, 1 being very easy and 10 being maximum effort. Similar to the RIR, it’s a method used to measure exercise intensity.The difference is that the lifter reports how they feel (RPE) versus the number of repetitions they could still perform (RIR). Although the RPE measure was originally used for cardio workouts, it is also used to help lifters determine their intensity of effort.
I hope you found this useful
