30 Seconds SummaryRIR and Muscle Growth
- The common 0-4 RIR (Reps in Reserve) guideline for muscle growth is questioned, noting that training with >4 RIR using heavy loads can still be effective.
- Performing sets farther from failure, particularly in multi-joint movements, can reduce fatigue and increase total training volume, potentially enhancing muscle growth.
- Training with both high and low RIR should be approached flexibly, with decisions made based on a cost-benefit analysis rather than strict rules.
- Low Fatigue Training, defined as maintaining >75% 1RM and low reps per set, can provide sufficient muscle growth stimulus while minimizing fatigue.
- Using higher RIR values for multi-joint exercises may lead to less technical deviation and more consistent training performance.
- Low fatigue training can potentially potentiate future traditional hypertrophy training by maintaining training volume and preparing muscles for higher fatigue sessions.
- Practical application of high RIR training includes careful exercise selection, load management, and volume distribution to balance fatigue and hypertrophy stimulus.
Data Driven Strength
Zac Robinson, Josh Pelland, and Jake Remmert
