Reps in Reserve (RIR) is used to measure the intensity of a set. It refers to the number of additional repetitions you think you could perform with a given weight, if you were to take the set to the point of failure.
Failure is the point where you can no longer complete a repetition with proper form. For example, if you finish a set of 10 reps but think you could have done 2 more, your RIR would be 2.
Reps in Reserve is a Valuable Tool to Use in Your Workouts
RIR allows you to better manage fatigue and understand the effort you’re putting into your sets. Here’s why it’s beneficial:
- Better Fatigue Management: You don’t need to go to failure on every set to make gains. However, you do need to get close. By going a few reps shy of failure, you’ll still generate hypertrophy without the added fatigue.
- Autoregulation: The RIR method provides a way to auto-regulate your training. It gives you a reliable way to measure how hard you are pushing your set. Still have 4-6 reps in the tank on the bench? Then you probably aren’t going hard enough to make gains. If we use RIR as the measure of intensity for our training, we can calibrate our workouts to our energy levels.
- Progressive Overload: RIR can also be a tool to ensure you’re progressively overloading your muscles. If the same weight and reps feel easier, it’s a good sign that you should start increasing the weight.
- Injury Prevention: Pushing to failure on every set increases the risk of injury. As you approach failure, your form breaks down as you get more fatigued. Going just shy of failure will reduce the risk of form breakdown and result in the same amount of gains.
Overall, the concept of RIR provides a valuable tool for managing your strength training intensity, preventing injuries, and tracking your progress.
