> [!abstract] [[EMC.WEB]] > TYPE: #INFO > [CHAT]() # What is reps in reserve? Reps in Reserve (RIR) is a training concept used in strength and conditioning training to quantify the number of additional repetitions you could have completed during a set before reaching muscular failure. It serves as a subjective measure of intensity, helping you to monitor your exertion levels and adjust your workouts to achieve optimal progress and avoid overtraining or undertraining. # Why use RIR? 1. Improved self-awareness: RIR helps individuals develop a better understanding of their physical limits, enabling them to train more effectively and avoid overexertion or undertraining. 2. Reduced risk of injury: By monitoring intensity levels and stopping before reaching failure, RIR reduces the likelihood of injuries resulting from poor form or excessive strain. 3. Optimized training intensity: RIR allows for tailored intensity levels based on an individual's goals and experience, promoting optimal progress and muscle growth. 4. Enhanced recovery: By preventing individuals from pushing too hard, RIR helps ensure adequate recovery between workouts, reducing the risk of overtraining and allowing for consistent progress. 5. Better workout programming: RIR can be used as a tool to create more effective training programs, ensuring the right balance between volume, intensity, and recovery. 6. Increased workout efficiency: RIR encourages individuals to focus on quality over quantity, leading to more effective and efficient workouts. 7. Greater long-term progress: By enabling trainees to maintain appropriate intensity levels, RIR supports sustainable, long-term progress and reduces the likelihood of plateaus. 8. Adaptable to various goals: RIR can be applied to different training goals, including strength, hypertrophy, or endurance, by adjusting the target reps in reserve. 9. Versatile for different populations: RIR can be used by people of all fitness levels, ages, and health conditions, making it a versatile and inclusive approach to training. # Who will benefit by implementing RIR in there workouts? From a purely safety perspective the more reps you have in reserve the safer you are, however playing your training too safe will give you diminishing returns on your invested time, but all things considered it is about finding the right balance and RIR is a conceptual tools that will allow you to stay safer as you push your self towards becoming stronger. 1. Beginners: RIR helps novices learn to gauge their intensity levels and avoid overexertion, which can lead to injury or burnout. 2. Intermediate lifters: Implementing RIR can help intermediate lifters find the optimal balance between training intensity and recovery, promoting consistent progress. 3. Advanced lifters: RIR can assist experienced lifters in fine-tuning their workouts, ensuring they are pushing themselves enough without risking overtraining or injury. 4. Athletes: By incorporating RIR, athletes can effectively manage their training intensity and recovery, improving performance and reducing the risk of injuries. 5. Personal trainers and coaches: Using RIR as a tool enables trainers and coaches to tailor programs to their clients' needs, ensuring that workouts are both challenging and safe. 6. Rehabilitation patients: People recovering from injuries can benefit from RIR by ensuring they don't push themselves too hard, allowing for a safe and effective return to physical activity. 7. Older adults: RIR can help older individuals maintain an appropriate intensity level during workouts, promoting strength, flexibility, and overall fitness without overtaxing their bodies. 8. People with chronic conditions: Those managing conditions such as arthritis or diabetes can benefit from RIR by carefully monitoring exercise intensity, reducing the risk of exacerbating their conditions while still reaping the benefits of physical activity. # How to get started with RIR To get started with Reps in Reserve (RIR) as a beginner using it in your workouts. 1. Understand the concept: Familiarize yourself with the idea of RIR, which involves estimating the number of additional repetitions you could have completed before reaching muscular failure during a set. 2. Learn to gauge your effort: Practice understanding how much effort you're putting into each set. Start by performing an exercise with a light weight and perform a few repetitions. Gradually increase the weight or difficulty until you can identify the point at which you would reach failure if you continued. 3. Choose a target RIR: Select a target RIR for your sets. This number may vary depending on the exercise, and your experience level. 4. Perform your sets: As you perform each set, focus on maintaining good form and stopping when you have reached your target RIR. It's important to listen to your body and adjust the weight or repetitions as needed to stay within your desired RIR range. 5. Track your progress: Keep a training log to record the weights, repetitions of each set. As each day is different, your training log will not be a linear progression but rather a set of data points. 6. Reassess and adjust: Only you know how you feel on a given day, so you should push your self, but only enough Remember, using RIR is a subjective measure, and it may take some time to accurately gauge your intensity levels. Be patient, and give yourself the opportunity to learn and adapt as you become more familiar with the concept. # Are all exercises create equal? 1. Compound exercises: Compound exercises are multi-joint movements that engage multiple muscle groups simultaneously, resulting in a more efficient and functional workout. Examples of compound lifts include squats, bench presses, deadlifts, and kettlebell swings. Due to their greater number joints and muscles involved, it is often suggested to use a higher Reps in Reserve (RIR) for compound exercises. Maintaining a slightly higher RIR for compound exercises can help ensure proper form and reduce the risk of injury due to their complexity. 1. For RIR see COMPOUND ZONE in the matrix bellow. 2. Isolation exercises: Isolation exercises are single-joint movements that target a specific muscle group, allowing for focused muscle activation and development. Unlike compound exercises, which involve multiple muscle groups and joints, isolation exercises primarily engage one muscle group at a time. Examples of isolation exercises include bicep curls, tricep extensions, leg curls, and lateral raises. These exercises are often used to address muscle imbalances, improve muscle definition, or rehabilitate an injury. 1. For RIR see ISOLATION ZONES in the matrix bellow. ![[MATRIX.REPS-IN-RESERVE]] # Final notes. I hope the above information could support you on your training journey, please reach out to me if you have notes, questions etc. [-\M/-](https://www.facebook.com/emillykkegaard.hansen) > [!example] #SYSTEM/VERSION > 1. [[230409]] ## REVIEW - [ ] #TB/REVIEW 🔁 every 222 days 📅 2024-02-24 - [x] #TB/REVIEW 🔁 every 222 days 📅 2023-07-17 ✅ 2023-07-24 - [x] REVIEW 🔁 every 99 days 📅 2023-04-09 ✅ 2023-04-09 ## R&D ### ARTICELS #### Towards an improved understanding of proximity-to-failure in resistance training and its influence on skeletal muscle hypertrophy, neuromuscular fatigue, muscle damage, and perceived discomfort: A scoping review 1. In short there is not that much evidence to support that tracking a set to failure results in grater gains 1. Page 14 illustration 1. proximity to failure vs gains 2. the closer you are to failure the more intensity you need the slower is your recovery 3. the closer you are to failure the more strain you need to execrate 2. Findings 1. Although the findings overall suggest that i) performing RT to set failure is likely not superior to non-failure RT to promote muscle hypertrophy, and ii) performing RT to set failure induces greater neuromuscular fatigue, muscle damage, and postset perceptions of discomfort than non-failure RT, these findings should not be interpreted as to dismiss the potential utility of performing RT to momentary muscular failure in some circumstances 1. Training to failure do not a such have superior adaptations, due to grater neuromuscular fatigue and perceptions of discomfort. 2. The exercise selected and the individual, as it may not be feasible or safe to reach close proximities-to-failure due to the increased risk of technique breakdown and/or injury, particularly among lesser-trained individuals and when using more complex exercises. 1. use the learning matrix [[MATRIX.EXERSICE-ADAPTATION]] 3. The number of sets performed for a given muscle group and weekly muscle group frequency, with closer proximities-to-failure suggested when set volume and/or weekly muscle group frequency are low (1–2 × per week). The relative load lifted, with closer proximities-to-failure suggested when low-loads (≤50% 1-RM) are lifted versus high-loads. The complexity of the exercises being performed, with closer proximities-to-failure suggested for exercises that are lower in complexity (e.g., single-joint versus multijoint exercises, exercises performed using machines versus free-weights). 1. It suggest that lower complexity exercises can be moved closer to failure then more complex exercises. 4. Higher-loads (>50% 1-RM) are used versus lower-loads to limit the degree of perceived discomfort experienced and to initiate the set with a closer proximity-to-failure. If safe to do so, momentary muscular failure is experienced on a given exercise to improve the individual’s subjective perception of proximity-to-failure. Individuals may also practice indicating when they have reached a RIR target in a given set, before proceeding to reach momentary muscular failure, to inform the accuracy of their RIR prediction. 1. So with lighter loads you can move closer to failure then with heavily loads 1. EX the [[PROGAMMING.PERCENTAGE]] failure is the maximum reps you can do in a given lift. #### Effects of subjective and objective autoregulation methods for intensity and volume on enhancing maximal strength during resistance-training interventions: a systematic review 1. Auto regulation is superior on 12 week 1rm gains as it is not confined to a structured process life will find a way 1. A general idea here could be the fix one aspect 1. Reps is fixed load is free [[AUTO-REGULATION.LOAD]] 2. Load is fixed reps are free [[AUTO-REGULATION.REPS]] 2. Findings 1. Percentage based train less hard then the autoregulated, this can be due to the fact that they are not held back by the program...