Reps in Reserve (RIR) is rising in popularity as a method to measure the intensity of a lift by describing how many more repetitions you could perform before technical failure (an inability …

2021年3月22日 · It's often recommended that sets be performed with 0-4 RIR for muscle growth. This article discusses why that may be unnecessarily taking some options off the table, …

To gain muscle mass, an RPE (Rate of Perceived Exertion) of 8-10 and RIR (Reps in Reserve) of 0-2 is the ideal range, depending on the training phase. Training with an RIR of 0 should be …

What does RIR (Reps In Reserve) mean? RIR means "Reps in Reserve" = how many more reps could you do before failure (technical failure OR actually missing a lift). For our purposes, we …

2024年6月4日 · Both RPE and RIR are ways to implement autoregulation into your workouts. This can help to adjust workout intensity and volume to your daily performance and recovery levels, …

2025年1月23日 · Hypertrophy Training: RPE 7-9 or 1-3 RIR. This range balances volume and intensity for muscle growth by working close enough to failure to stimulate the muscles without …

2023年12月15日 · The RIR-Based RPE Scale measures rating of perceived exertion, with each value on the scale defined exactly as how many reps you perceive to have in reserve. This …

2022年3月10日 · Reps In Reserve (RIR) are the number of reps or repetitions you can accomplish before hitting a technical failure or before you miss a lift. And technical failure means that you …

2024年11月7日 · The majority of your training should be in the range of 2-3 RIR - your training sessions are meant to feel challenging but not make you feel like death. If most of your training …

2020年10月14日 · Select a weight and hit the RIR target each week. No rep range, just grab a weight and go until you hit your RIR target. Do that for the entirety of the 4-5 week program …