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 to perform the lift with good form).

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, especially with multi-joint movements. Key Points: The common recommendation to only perform sets with 0-4 RIR for muscle growth may unnecessarily take options off of 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 implemented in a way that does not potentially reduce volume in subsequent sets due to fatigue, and it should not be used for highly technical exercises.

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 use RIR in reference to technical failure. Where does RIR come from?

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, making the most out of your workouts according to your current condition.

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 overfatiguing. Strength Training: RPE 8-10 or 0-2 RIR. Higher intensity targets maximal force output, ideal for low-rep, high-weight sets. Endurance/Recovery Work: RPE 4-6 or 3 ...

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 was specifically designed for lifting weights in the low to middle rep ranges (>10) and is most practically used by strength trainees because RPE is closely tied to RIR within the ...

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 cannot do another rep without proper form. Therefore, RIR is an effective tool to measure the intensity of your workout. Let’s say you do 12 reps in your regular work set.

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 falls in this range as you vary the rep range, you will get stronger.

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 (mesocycle). Then in your next mesocycle you can set a rep range depending on your goal.