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Making progress in the gym doesn’t just depend on the weight you lift or the repetitions you do. It also matters how much effort you apply in each set. Here comes into play RIRa practical tool for measuring and adjusting the exercise intensity without depending on machines or complex calculations. Understanding and correctly applying this concept can make a difference in your results.
What is the RIR?
He RIR means “Repetitions in Reserve”, or “repetitions in reserve” in Spanish. This system measures how many repetitions you could do before reaching muscle failure. For example, if you do a set of 10 repetitions and you think you could do 2 more, your RIR is 2.
This method is based on the subjective perception of effort, but with practice it becomes a very precise tool. The objective is to avoid constantly training to failure, without losing effectiveness.
Advantages
- Allows you to adjust the exercise intensity without putting the technique at risk.
- Improve self-regulation in each workout.
- Helps prevent overtraining.
RIR and its relationship with exercise intensity
The exercise intensity indicates how close you are to your maximum capacity in each set. He RIR It works as an inverse measure of that intensity.
- RIR 0: you reach muscle failure, without the possibility of doing more repetitions.
- RIR 1-2: very high effort, useful for gaining strength or muscle mass.
- RIR 3-4: moderate, ideal for accumulation of volume and technique.
- RIR 5 or more: low effort, useful in warm-ups or recovery.
Use the RIR allows to maintain the exercise intensity high when needed and reduce it when it is time to recover.
How to use it in your training?
Apply the RIR It’s simple. You just have to ask yourself at the end of each set: how many more reps could you have done with good technique?
Training stages
It can be applied strategically throughout the training cycle.
Here’s how.
Volume phase
Objective: generate stimulus to gain muscle mass.
Recommendation: train with RIR between 1 and 3. This allows you to perform more sets without compromising recovery.
Strength phase
Objective: improve the ability to lift more weight.
Recommendation: keep a RIR of 1 or even 0 in some key series.
Here, maximum controlled effort is prioritized.
Download phase
Objective: recover the body and avoid injuries.
Recommendation: train with RIR from 4 to 6. The focus is to maintain the technique without accumulating fatigue.
RIR and effective repetitions
The effective repetitions They are those that really generate muscular adaptations. Generally, they occur when the effort is high, that is, close to muscle failure.
A RIR from 0 to 3 is ideal to accumulate effective repetitions. Beyond that range, the stimulus decreases.
Why not always train to failure?
Although training to failure generates many effective repetitionsalso increases the risk of fatigue and injury. Additionally, it can affect performance in future sessions. Using it allows you to find a balance between stimulation and recovery.
RIR and effort control
One of the biggest advantages is to improve the effort control. Learning to measure your effort accurately is key to training intelligently.
Tips to improve effort control
- Record your feelings after each series.
- Compare your perception with videos or a training partner.
- Use known loads to calibrate your RIR.
- Be honest with yourself: don’t overestimate or underestimate your ability.
The more you practice, the greater your ability to adjust the exercise intensity depending on your goals and physical condition.
Can everyone use it?
Yes, anyone can benefit, from beginners to advanced athletes. However, at first it may be difficult to estimate the remaining repetitions accurately.
What to do if you are starting?
- Use moderate loads and perform controlled repetitions.
- Write down your estimate of RIR and adjust based on your progress.
- Don’t be afraid to make mistakes. With practice, you will improve your perception of effort.
Comparison with other tools
He RIR It is not the only way to measure effort, but it is one of the most versatile. Below is a brief comparison.
| Method | Description | Accuracy level |
|---|---|---|
| RIR | Remaining reps before failure | High (with practice) |
| RPE scale | Level of perceived effort (1 to 10) | Average |
| 1RM Percentage | Load based on your one rep max | High (but less flexible) |
Combines the subjectivity of effort control with a practical and adaptable application for each person.
How to progress?
Once you master the use of RIRyou can progress week by week by increasing the stimulus.
Example of progression:
- Week 1: RIR 3
- Week 2: RIR 2
- Week 3: RIR 1
- Week 4: RIR 0 or discharge
This system allows you to accumulate effective repetitions in a controlled manner and without risk of stagnation.
He RIR It is an effective tool to personalize your training and advance safely and consciously. By mastering this technique, you will improve your effort controlyou will optimize the exercise intensityand you will accumulate more effective repetitions without compromising your recovery.
If you’re looking to progress smartly in the gym, start by understanding your own effort level. Knowledge and awareness are your best allies to improve day after day.
