RIR stands for "repetitions in reserve" and means "repetitions that are left in the tank".
For optimal muscle building, it is by no means necessary to always train to muscle failure. On the contrary: training continuously until muscle failure results in an increased need for regeneration, which means that fewer training sessions can be completed per week. This can reduce the overall volume in the long term and lead to less muscle growth in the same period.
As you train intelligently in this program, you will therefore stay away from muscle failure in most cases and keep a few repetitions "in the tank" at the end of your set - these are your RIR.
The following applies:
RIR 0 - you cannot complete any more repetitions (muscle failure)
RIR 1 - You could have done one more repetition.
RIR 2 - You could have done two more repetitions.
RIR 3 - You could have completed at least three more repetitions.
.
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RIR 10 - You could have done at least 10 more repetitions.
The higher the RIR, the less accurate the assessment. Therefore, values above 5 are only very rough estimates.
How should the RIR system be applied in practice?
You will find the following specifications in your training plan:
Training weight
Number of repetitions
Number of sets
RIR after each set
These are the specifications with which you should complete the respective exercise. You can adjust each of these values to your real value after completing a set, i.e. if you have used a different weight or completed more or less than the specified number of repetitions, you can enter these values. You can also change the RIR. For example, if you have reached muscle failure, set the RIR to 0, but if you could have completed 5 more repetitions, set the RIR to 5.
Based on your input, your training plan adapts in real time and prescribes more or less weight or repetitions for the next set in order to stay within the target RIR.
