RIR (Reps in Reserve)

RIR tells you how many clean reps were still there at the end of a set. It lets you control effort precisely—without taking every set to failure. RIR pairs naturally with RPE, helps you hit the SRA window, and makes progress more predictable for hardgainers.

What does “RIR” mean?

In short Reps in Reserve = estimated reps “left in the tank” at set end. Example: RIR 2 means you could likely have done ~2 more clean reps.

RIR 0: right at failure (no clean rep left).
RIR 1–2: high stimulus, easy to program for main work.
RIR 2–3: technique/accessory sets—good for volume with fatigue in check.

Practical zones for hardgainers

Main lifts: usually RIR 1–2 for a solid stimulus–recovery balance.
Technique/isolation: RIR 2–3 to keep quality high and fatigue moderate.
End of block (optional): occasional top sets to RIR 0; not a chronic strategy.
New lifts/phases: start conservative (RIR 3), then lower gradually.

Understand RPE Learn about SRA

Estimating RIR accurately

Speed & form: visible bar-speed drop = you’re nearing RIR ≤ 2; form stays the priority.
Consistency: a stable exercise menu sharpens calibration week by week.
Video feedback: film 1–2 sets per week; compare perceived vs. actual.
Training log: record load/reps/RIR—trends improve accuracy.

Progression & autoregulation

Raise load, hold RIR: the classic (e.g., +2.5–5 kg while keeping RIR 1–2).
Raise reps, hold RIR: climb to the top of the range, then add load.
Lower RIR: if stalled, step RIR down (2 → 1 → 0) on selected sets.
Raise RIR: with high overall fatigue, add +1 RIR across sets temporarily.

MEV – Minimum Effective Volume NEAT – Daily activity

Common mistakes

Always RIR 0: high fatigue/injury risk, form breaks down, progress stalls.
Too conservative (RIR 4–5): stimulus too low → little adaptation.
Inconsistent estimation: constantly changing methods/lifts → unreliable RIR.

Implementation in training

Tie to SRA: choose RIR so your sets land in the SRA window.
Respect MEV: keep your MEV; only scale volume when progress stalls.
Session targets: e.g., main lift 3×5 @ RIR 1–2; assistance 3×8–12 @ RIR 2.

FAQ

Is RIR “better” than RPE?
RIR is very intuitive (“How many reps left?”). RPE offers finer steps. Both work—what matters most is using one system consistently.

Can I train at RIR 0 all the time?
No. Occasional top sets are fine; chronic failure raises fatigue/injury risk and slows long-term progress.