RPE and RIR
RPE visual scale
Refer to this blog for an excellent primer on RPE.
RIR
We will often NOT give you a set number of reps for RIR work. RIR is meant to be used to determine intensity rather than reps.
If you get 12 reps at 1 RIR, that is a higher intensity than 12 reps at 2 RIR.
RIR aims to help you learn and execute proper intensity in the context of a particular set or exercise. When I use RIR, I am not worried about how many reps you get but how hard you work.
For example:
S1: 12 reps @ 8 RPE
Your first WORKING set will be 12 reps where you could get 14 reps. Don’t worry about being perfect with the reps or the RPE. If you are off on either, this will correct itself over time.
S2: 2 RIR @ same weight
Your second WORKING set will be performed to 2 RIR with the same weight as S1. This means regardless of the number of reps you got on S1, you will perform S2 until you can do about two more reps.
S3: 1 RIR @ same weight
Your third WORKING set means you will lift the same weight until you achieve 1 RIR. Depending on how the set goes, it could be 12 reps, 11 reps, 10 reps, or even 9.
Getting fewer reps is ok as long as you are at 1 RIR. If you get MORE than 12 reps, you were lower than RPE 8 on the first set.
This is normal for those new to RPE, and it’s ok as you adjust to using this method. Be patient with it all if you are new to this. You will catch on soon and it will make your training more effective over time.
Again, if you have questions, please contact us via CoachRx.
If you need more clarity, please read this blog: https://alphaprogression.com/en/blog/reps-in-reserve
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Thank you! Jay and Ali
