The “I Don’t Want To Read All This” Takeaways:
There is variability in human performance due to bio-psycho-social factors.
Using percentage-based work off 1-rep max (1RM) due to bio-psycho-social factors can be valuable, but may require secondary perspectives to maximize.
Principles of the RIR model: Intensity Regulation, Volume Management, and Individualized Approach.
1-3 Reps-in-reserve is a good starting point for estimating proximity to failure and strain level.
Reps-in-Reserve (RIR) serve as a measure of perceived effort. Stemming from the concept of ratings of perceived exertion (RPE), it has gained popularity as a subjective yet objective gauge of the strain and effort necessary for muscular strength and hypertrophy. Although introduced to scientific literature by Zourdos et al. (2016), its origins trace back to the "The Reactive Training Systems Manual" from 2008, initially applied in powerlifting.
RPE and RIR emerged due to inherent variations in human performance influenced by bio-psycho-social factors such as sleep, nutrition, and life stress. Despite the benefits of resistance training and exercise, these activities also impose stress on the body. Coupled with the individualized rates of progress and recovery, this underscores the need for a system to assess exercise intensity and volume-load. While the most common approach involves percentages of 1RM (or 1-rep max), these values can significantly differ day-to-day due to these variable factors. Even determining a 1RM is highly variable owing to the same factors.
Frequently, lifters notice better performances leading up to a max-out compared to their actual max-out day. Which truly represents a 1RM? In a philosophical sense, both can be representative based on the parameters and factors influencing capacity on each of those days and experiences.
This variability necessitates that percentage-based work considers an athlete’s present state in the broader context of their consistent demonstrated ability over time during training. Additionally, having another reference point for perceiving effort on a given day becomes valuable for adjusting load and intensity within a workout and across training cycles to maximize gains.
The RIR model in resistance training revolves around three fundamental principles:
1. Intensity Regulation | RIR allow you to regulate training intensity by gauging how close you are to muscular failure within a set. For instance, if you aim for three reps-in-reserve, you stop the set three repetitions before reaching failure. This method allows you to control the intensity of your workout, ensuring that you're challenging your muscles without pushing them to complete exhaustion on every set.
2. Volume Management | It enables better management of training volume. By incorporating RIR, you can potentially increase the overall training volume without reaching the point of diminishing returns or excessive fatigue. This balance between volume and intensity is crucial for muscle growth and strength gains while minimizing the risk of overtraining and injuries.
3. Individualized Approach | RIR acknowledges individual variability. Different individuals respond differently to training stimuli. Some might benefit from training closer to failure, while others may see better progress with more reps-in-reserve to manage fatigue and recovery. This approach allows for customization based on factors such as fitness level, recovery capacity, and specific goals.
By incorporating reps-in-reserve into your resistance training perspective, you optimize the balance between stimulating muscle growth and ensuring adequate recovery. It's a flexible model that allows adjustments based on individual needs, serving as a valuable tool for long-term progress and preventing burnout or overtraining.
Regarding training to failure and determining the right number of reps-in-reserve, the current consensus is that while training to failure stimulates growth, it can hinder recovery over time. Muscle damage is necessary for adaptation, but too much can impede future sessions and long-term development.
1-3 reps in reserve suits most athletes, although this varies based on the person, exercise, and training experience. Research consistently, though not universally, suggests that experienced lifters are better at estimating proximity to failure, making them more adept at using this model effectively. For those newer to this model and perspective, it creates an opportunity to provide yourself with a framework for how to approach your effort on a given day. Be patient and diligent and your ability to adjust your effort will refine accordingly.
Happy lifting!
Helms ER, Cronin J, Storey A, Zourdos MC. Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. Strength Cond J. 2016 Aug;38(4):42-49. doi: 10.1519/SSC.0000000000000218. Epub 2016 Aug 3. PMID: 27531969; PMCID: PMC4961270.
Zourdos MC, Klemp A, Dolan C, Quiles JM, Schau KA, Jo E, Helms E, Esgro B, Duncan S, Merino SG, Blanco R.Novel resistance training-specific RPE scale measuring repetitions in reserve. J Strength Cond Res 30: 267–275, 2016.
Tuchscherer M. The Reactive Training Manual: Developing your own custom training program for powerlifting. Reactive Training Systems, 15, 2008.