RIR
RIR, or reps in reserve, is the number of repetitions you could still have completed at the end of a set; it is the inverse of RPE and describes the same thing in more concrete terms.
RIR asks a question with a countable answer: how many more could you have done? Two reps in reserve is an RPE of 8. Zero is an RPE of 10. Same information, phrased in a way most people find easier to answer honestly.
Why most productive training sits at 1 to 3 RIR
Sets taken to absolute failure are effective but expensive: they fatigue the nervous system, extend recovery and make the next sets worse. Sets stopped well short do little. The useful band for most work is one to three repetitions short of failure, which produces most of the stimulus at a fraction of the cost.
How to log it
A single digit next to the set. 100 kg × 5 @ 2 is a complete record: the weight, the repetitions, and how much was left. That third number is what tells you next week whether to add load, add a rep, or repeat.
Calibrating it
Take a set to true failure occasionally — on a machine or an exercise where that is safe — and compare it with what you predicted. Most beginners discover they had three or four more repetitions than they believed. That correction is worth more to their training than any programme change.
स्रोत
- 1.Evidence-based recommendations for natural bodybuilding contest preparation — Journal of the International Society of Sports Nutrition
- 2.Physical Activity Guidelines for Americans — US Department of Health and Human Services
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