If you’re interested in learning how to gain muscle without pushing yourself too hard, incorporating the concept of “reps in reserve” (RIR) into your training routine could make a significant difference. RIR involves determining how many additional repetitions you can perform before reaching the point of muscle failure. This approach can assist you in planning your workouts more efficiently and optimizing your progress in terms of strength and muscle growth.
We spoke with a certified personal trainer who explains everything you need to know about RIR and how you can incorporate it into your own fitness routine.
What Is Reps in Reserve?
“Reps in receive refers to when you complete a set but [can still] perform more reps,” explains Domenic Angelino, CPT with International Personal Trainer Academy (IPTA).
For instance, if you complete a set of 10 reps but know you could have performed 12 reps if you had continued lifting, your reps in reserve amounts to two reps.
“[The concept of] reps in reserve only applies to reps that you could do with good form through a full range of motion,” Angelino points out. “So if you completed a set of 10 reps, and you knew that you could have only performed two extra reps with bad form, then you do not have two reps in reserve. You have zero reps in reserve.”
How To Calculate RIR
Calculating RIR and adding this method to a workout is something many fitness enthusiasts familiar with weightlifting do naturally.
“If you want to directly calculate reps in reserve, use a [one-rep max] (1RM) chart, and identify the percentage of your 1RM you would need to lift to perform two more reps than your target rep number,” Angelino recommends. “So if you [plan] to perform a set of 10 reps, look for the percentage of 1RM associated with 12 reps, which is around 67% or so of your 1RM. Use that weight, but only perform sets of 10 reps.”
For reference, your 1RM is the maximum amount of weight you can lift to complete one rep of a particular exercise. “In other words, you can figure out which weight to use by using a weight appropriate for two reps higher than your target rep number when using a 1RM chart,” Angelino adds.
How Can Reps in Reserve Help You Build Muscle?
You may wonder, “If I’m keeping these reps in ‘reserve,’ how will that help me build muscle?” The process may seem counterintuitive, but Angelino assures you that holding back the number of reps you complete for the majority of your sets can increase the total number of reps you perform.
“This is because training at max capacity—going until you can’t perform any more reps—is very fatiguing,” he explains. “If you get fatigued too quickly, you will do [fewer] reps in your later sets and exercises during that workout. If you experience too much overall fatigue, [it] might even impact how many reps you can perform in your next workout.”
According to Angelino, it’s usually recommended to choose a weight that allows you to keep a minimum of two reps in reserve for every set. “So, if you [aim] to perform 10 reps, use a weight that you can perform 12 reps with,” he says. “But stop the set when you hit your 10-rep target despite still having two reps in reserve.”
Frequently Asked Questions (FAQs) About ‘Reps in Reserve’ & How It Can Help You Build Muscle
What is ‘Reps in Reserve’?
‘Reps in Reserve’ is a concept used in strength training to indicate the number of repetitions you have left before reaching failure or the inability to perform any more reps with good form. It is a measure of how many more reps you could do if you pushed yourself to the limit.
How can ‘Reps in Reserve’ help you build muscle?
1. Progressive Overload
By keeping track of your reps in reserve, you can ensure you are progressively overloading your muscles. This means that as your strength and endurance improve, you can increase the weight or reps to continue challenging your muscles for growth.
2. Optimal Workload
Understanding your reps in reserve allows you to adjust your workout intensity to ensure you are working at the optimal workload for muscle growth. It helps you avoid undertraining or overtraining, both of which can hinder progress.
3. Preventing Injury
By monitoring your reps in reserve, you can avoid pushing yourself to the point of failure too often, which can increase the risk of injury. Training with a few reps in reserve ensures you are pushing yourself while still maintaining good form and reducing the likelihood of getting hurt.
4. Tracking Progress
Utilizing the concept of reps in reserve in your workouts allows you to track your progress over time. As you increase your strength and endurance, you should be able to perform more reps with fewer reserves, indicating muscle growth and improved fitness levels.
