[{"data":1,"prerenderedAt":689},["ShallowReactive",2],{"lexique-en-rir-reps-in-reserve":3,"lexique-all-en":333,"lexique-trans-en-rir-reps-in-reserve":685},{"id":4,"title":5,"body":6,"description":322,"extension":323,"lang":324,"letter":325,"meta":326,"navigation":327,"path":328,"ref":329,"seo":330,"stem":331,"__hash__":332},"lexique/lexique/en/rir-reps-in-reserve.md","RIR",{"type":7,"value":8,"toc":311},"minimark",[9,13,18,29,32,35,38,43,131,133,137,172,174,178,231,233,237,269,271,274,276,280,294,296,300],[10,11,5],"h1",{"id":12},"rir",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,24,25,28],"p",{},[22,23,5],"strong",{}," (Reps in Reserve) is the ",[22,26,27],{},"number of reps you could still do before muscular failure",". RIR 0 = absolute failure. RIR 3 = you could do 3 more reps with proper form.",[30,31],"blockquote",{},[19,33,34],{},"💡 RIR is the simpler, more intuitive cousin of RPE. Both measure the same thing: distance from failure.",[36,37],"hr",{},[39,40,42],"h3",{"id":41},"the-rir-rpe-conversion","The RIR / RPE conversion",[44,45,46,61],"table",{},[47,48,49],"thead",{},[50,51,52,55,58],"tr",{},[53,54,5],"th",{},[53,56,57],{},"RPE",[53,59,60],{},"Description",[62,63,64,76,87,98,109,120],"tbody",{},[50,65,66,70,73],{},[67,68,69],"td",{},"0",[67,71,72],{},"10",[67,74,75],{},"Absolute failure",[50,77,78,81,84],{},[67,79,80],{},"1",[67,82,83],{},"9",[67,85,86],{},"1 rep in reserve",[50,88,89,92,95],{},[67,90,91],{},"2",[67,93,94],{},"8",[67,96,97],{},"2 reps in reserve",[50,99,100,103,106],{},[67,101,102],{},"3",[67,104,105],{},"7",[67,107,108],{},"3 reps in reserve",[50,110,111,114,117],{},[67,112,113],{},"4",[67,115,116],{},"6",[67,118,119],{},"4 reps in reserve",[50,121,122,125,128],{},[67,123,124],{},"5+",[67,126,127],{},"≤5",[67,129,130],{},"Warm-up or recovery",[36,132],{},[39,134,136],{"id":135},"why-use-rir","Why use RIR?",[138,139,140,148,154,160,166],"ul",{},[141,142,143,144,147],"li",{},"✅ ",[22,145,146],{},"Simpler than RPE",": thinking in reps is more concrete",[141,149,143,150,153],{},[22,151,152],{},"Manages fatigue",": you don't need to go to failure on every set",[141,155,143,156,159],{},[22,157,158],{},"Better recovery",": leaves room for the next sets and sessions",[141,161,143,162,165],{},[22,163,164],{},"Same gains",": science (Helms et al.) shows RIR 1-3 = failure for hypertrophy",[141,167,143,168,171],{},[22,169,170],{},"Less injury risk",": technique stays clean",[36,173],{},[39,175,177],{"id":176},"optimal-rir-by-goal","Optimal RIR by goal",[44,179,180,190],{},[47,181,182],{},[50,183,184,187],{},[53,185,186],{},"Goal",[53,188,189],{},"Target RIR",[62,191,192,200,207,215,223],{},[50,193,194,197],{},[67,195,196],{},"Maximum strength",[67,198,199],{},"RIR 1-3",[50,201,202,205],{},[67,203,204],{},"Hypertrophy compounds",[67,206,199],{},[50,208,209,212],{},[67,210,211],{},"Hypertrophy isolation",[67,213,214],{},"RIR 0-2",[50,216,217,220],{},[67,218,219],{},"Strength-endurance",[67,221,222],{},"RIR 3-5",[50,224,225,228],{},[67,226,227],{},"Deload",[67,229,230],{},"RIR 4-6",[36,232],{},[39,234,236],{"id":235},"how-to-estimate-your-rir-honestly","How to estimate your RIR honestly",[138,238,239,245,251,257,263],{},[141,240,143,241,244],{},[22,242,243],{},"Move quality",": if reps are slowing notably, you're close to failure",[141,246,143,247,250],{},[22,248,249],{},"Bar speed",": speed loss = nearing failure",[141,252,143,253,256],{},[22,254,255],{},"Form",": if technique starts breaking, you're at RIR 0-1",[141,258,143,259,262],{},[22,260,261],{},"Video review",": film your sets to calibrate your judgment",[141,264,143,265,268],{},[22,266,267],{},"Push to failure occasionally",": tests your RIR estimation accuracy",[30,270],{},[19,272,273],{},"⚠️ Most beginners overestimate their effort: they say \"RIR 0\" when they have 3-4 reps left. Practice and humility help.",[36,275],{},[39,277,279],{"id":278},"common-mistakes","Common mistakes",[138,281,282,285,288,291],{},[141,283,284],{},"❌ Always going to RIR 0 (junk volume, suboptimal recovery)",[141,286,287],{},"❌ Never approaching RIR 1-2 (insufficient stimulus)",[141,289,290],{},"❌ Confusing fatigue and RIR",[141,292,293],{},"❌ Lying to yourself to \"feel hardcore\"",[36,295],{},[39,297,299],{"id":298},"key-takeaways","Key takeaways",[19,301,302,303,306,307,310],{},"RIR is ",[22,304,305],{},"a more intuitive way to manage intensity"," than fixed percentages. Aim for RIR 1-3 on most working sets, RIR 0 only occasionally. ",[22,308,309],{},"Failure isn't required for hypertrophy — getting close to it is enough",". Less fatigue, same gains.",{"title":312,"searchDepth":313,"depth":313,"links":314},"",2,[315,317,318,319,320,321],{"id":41,"depth":316,"text":42},3,{"id":135,"depth":316,"text":136},{"id":176,"depth":316,"text":177},{"id":235,"depth":316,"text":236},{"id":278,"depth":316,"text":279},{"id":298,"depth":316,"text":299},"RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","md","en","R",{},true,"/lexique/en/rir-reps-in-reserve","rir-reps-in-reserve",{"title":5,"description":322},"lexique/en/rir-reps-in-reserve","Cx4gQW61Sn7AEjwFpS2hDxVW42xoS7KN0L6OxOntf18",[334,338,342,346,350,354,358,362,366,370,374,378,382,386,390,394,398,402,406,410,414,418,422,426,430,433,437,441,445,449,453,457,461,465,469,473,477,481,485,489,493,497,501,505,509,513,517,521,525,529,533,537,541,545,549,553,557,561,565,569,573,577,581,585,589,590,593,597,601,605,609,613,617,621,625,629,633,637,641,645,649,653,657,661,665,669,673,677,681],{"title":335,"description":336,"slug":337},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":339,"description":340,"slug":341},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":343,"description":344,"slug":345},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":347,"description":348,"slug":349},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":351,"description":352,"slug":353},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":355,"description":356,"slug":357},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":359,"description":360,"slug":361},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":363,"description":364,"slug":365},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":367,"description":368,"slug":369},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":371,"description":372,"slug":373},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":375,"description":376,"slug":377},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":379,"description":380,"slug":381},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":383,"description":384,"slug":385},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":387,"description":388,"slug":389},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":391,"description":392,"slug":393},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":395,"description":396,"slug":397},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":399,"description":400,"slug":401},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":403,"description":404,"slug":405},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":407,"description":408,"slug":409},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":411,"description":412,"slug":413},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":415,"description":416,"slug":417},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":419,"description":420,"slug":421},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":423,"description":424,"slug":425},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":427,"description":428,"slug":429},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":227,"description":431,"slug":432},"Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":434,"description":435,"slug":436},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":438,"description":439,"slug":440},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":442,"description":443,"slug":444},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":446,"description":447,"slug":448},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":450,"description":451,"slug":452},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":454,"description":455,"slug":456},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":458,"description":459,"slug":460},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":462,"description":463,"slug":464},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":466,"description":467,"slug":468},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":470,"description":471,"slug":472},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":474,"description":475,"slug":476},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":478,"description":479,"slug":480},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":482,"description":483,"slug":484},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":486,"description":487,"slug":488},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":490,"description":491,"slug":492},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":494,"description":495,"slug":496},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":498,"description":499,"slug":500},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":502,"description":503,"slug":504},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":506,"description":507,"slug":508},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":510,"description":511,"slug":512},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":514,"description":515,"slug":516},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":518,"description":519,"slug":520},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":522,"description":523,"slug":524},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":526,"description":527,"slug":528},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":530,"description":531,"slug":532},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":534,"description":535,"slug":536},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":538,"description":539,"slug":540},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":542,"description":543,"slug":544},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":546,"description":547,"slug":548},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":550,"description":551,"slug":552},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":554,"description":555,"slug":556},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":558,"description":559,"slug":560},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":562,"description":563,"slug":564},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":566,"description":567,"slug":568},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":570,"description":571,"slug":572},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":574,"description":575,"slug":576},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":578,"description":579,"slug":580},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":582,"description":583,"slug":584},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":586,"description":587,"slug":588},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":5,"description":322,"slug":329},{"title":57,"description":591,"slug":592},"RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":594,"description":595,"slug":596},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":598,"description":599,"slug":600},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":602,"description":603,"slug":604},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":606,"description":607,"slug":608},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":610,"description":611,"slug":612},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":614,"description":615,"slug":616},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":618,"description":619,"slug":620},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":622,"description":623,"slug":624},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":626,"description":627,"slug":628},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":630,"description":631,"slug":632},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":634,"description":635,"slug":636},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":638,"description":639,"slug":640},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":642,"description":643,"slug":644},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":646,"description":647,"slug":648},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":650,"description":651,"slug":652},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":654,"description":655,"slug":656},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":658,"description":659,"slug":660},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":662,"description":663,"slug":664},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":666,"description":667,"slug":668},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":670,"description":671,"slug":672},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":674,"description":675,"slug":676},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":678,"description":679,"slug":680},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":682,"description":683,"slug":684},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":686,"en":329,"es":687,"fr":12,"it":688,"pt":12},"rir-wiederholungen-in-reserve","rir-repeticiones-en-reserva","rir-ripetizioni-in-riserva",1784214984917]