Have you ever heard the term RIR or reps in reserve?
Let’s explore this programming technique a little further…
Reps in reserve is pretty much just that, how many reps you have left in you until you reach absolute failure.
So let’s put this in a gym scenario…
You have 2 types if trainers;
- 1 that does not work hard enough (likely 4+ RIR)
- 1 that grunts leaves no reps in the tank (likely 1 RIR)
So, who’s training style is more optimal?
4 RIR is far too many reps in the tank if an individual is trying to gain muscle… this is more suitable for a beginner or if you are introducing new exercises into your program as refining your technique is paramount.
1 RIR is great to push your self for the last 1-2 weeks of your program… however if implemented long term, you will more than likely experience injuries such as tennis elbow.
So as you can see, both have merit given they’re utilized correct.
Think of your program like this…
WK 1-2 RIR 4 (technique + stimulation)
WK 3-4 RIR 2 (intensity + volume increase)
WK 5-8 RIR 1-2 (overdrive)
As I explained to my team in their weekly educational email, this is all subject to change depending on the athlete, their supplementation and their mindset towards training.
Need help getting more specific with your programming? Contact me today!
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