"Okay, NOW I'm Tired!" - Learning how to use Reps in Reserve

If you've got a fitness regimen and you notice all the weightlifting you're doing isn't actually resulting in you getting stronger, you need to ask yourself a question:

"Am I working hard enough?"

We know through a lot of research that the reps that REALLY matter are the last few reps before muscle exhaustion.

But it's extremely common for my clients to not really understand what it feels like to push close to their maximum effort on exercises, and it's one of the first things we test and address with every person once it's appropriate. Usually they'll do 10-12 repetitions, tell me they're tired, and then rest. So I'll ask them how many more they can do before they HAVE to stop, and we give it a shot on the next set.

And then they find out how much gas they're leaving in the tank... Often they can do 25-30 straight repetitions at that same weight without resting!

Common reasons people quit early:

1. They don't know what real muscular fatigue feels like.

2. They don't know it's important to work close to failure.

3. They're worried they will hurt themselves. (More on this at the end.)

What is Reps in Reserve (RIR)?

Reps in Reserve (RIR) is a useful method to gauge the intensity of your strength training. It involves estimating how many more repetitions you could perform before reaching muscle failure. Training with a certain RIR helps in ensuring you're working hard enough to make progress without overexertion. Let's look at an example where you're going to do 3 sets of 12, and how you'd go about finding the right weight to use.

Steps to Determine the Right Weight

1. Understand the Goal:

   1. Reps in Reserve (RIR): 3

   2. Target Reps: 12

   3. This means you should choose a weight that allows you to perform 12 reps, but you could potentially do 15 reps in total if you pushed to failure (12 reps + 3 RIR).

2. Find Your Starting Weight:

   1. Pick a moderate weight you believe you can lift for around 12-15 reps with good form.

   2. This might take some trial and error if you’re new to this method. You may even take a few sessions to really feel like you have the correct weight.

3. Test the Weight:

   1. Perform the exercise aiming for 12 reps.

   2. Assess Your RIR: After completing 12 reps, ask yourself, "How many more reps could I perform with good form before reaching failure?"

   3. If you feel you could do exactly 3 more reps, you’ve found your weight.

   4. If you could do significantly more than 3 extra reps (e.g., 5 or more), increase the weight.

   5. If you could do fewer than 3 extra reps, decrease the weight.

4. Adjust and Confirm:

   1. Adjust the weight based on your assessment and try again until you reach a weight that allows for 12 reps with 3 RIR.

5. Document Your Weight:

   1. Once you find the right weight, note it down for future reference.

   2. This helps in tracking progress and knowing where to start in subsequent workouts.

Example:

1. Warm-Up Sets:

   1. Light weight for 10-15 reps to get the muscles activated.

2. First Attempt:

   1. Let's say you start with 25 lb dumbbells.

   2. You perform 12 reps and feel you could do 6 more reps for a total of 18. This means you have 6 RIR.

   3. Adjust: Increase the weight.

3. Second Attempt:

   1. Try 27.5 lbs in each hand.

   2. You perform 12 reps and feel you could do 4 more reps. This is closer but still too many.

   3. Adjust: Increase the weight slightly.

4. Third Attempt:

   1. Try 30 lbs.

   2. You perform 12 reps and feel you could do 3 more reps. This is your target RIR and is your ideal weight to start with next time!
      

For those of you worried that pushing this close to your capacity will result in injury: build yourself in a little extra cushion! Instead of leaving 3 reps in reserve, leave 5! That should have you feeling comfortable, and over time you'll be able to work a little closer without fear of injury. Just remember - "failure" isn't just getting the weight up, but getting it up WITH GOOD FORM. If your form breaks down, you've already failed and should've stopped earlier!

You'll have to embrace the gray a bit to be successful. If you still have questions, feel free to send me an e-mail!

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About the author:

Jared Cave is a Doctor of Physical Therapy and is certified by the Titleist Performance Institute as a Level 2 Medical and Level 2 Fitness professional. He helps golfers, other athletes, and everyday people get back to doing what they love, without pain.