Reps In Reserve (RIR)

Fri, 08/03/2018 - 10:46 -- admin
borissheiko- A lot of people are using RIR along with their Sheiko programs. Are you? ------ Your estimate of Reps In Reserve (RIR) after a set is an indicator of the difficulty of that set. Basically, it’s just this: if you did 4 reps and think you could have done 1 more, your RIR is 1. ----- How is RIR used in Sheiko’s programs? After you go through a few warm up sets, your first working set should have an RIR greater than 1 but not higher than 4. If you think you could have done more than 4 reps on your first working set, add 5kg to your next set. But be careful. ------- Sometimes you feel stronger after your 2nd or 3rd working set. There might also be times when your first working set is harder than normal and has a low RIR, say 1. In that case, reduce the weight on the bar by 5kg so that you are able to complete all your assigned reps for the day. ---- Are there exceptions? Sure, when your top sets are between 70-75% you should not add weight if the sets are too easy. These sets are for you to focus on perfecting your technique (e.g., paying attention to achieving specific goals during the lift) and also for active recovery. ---- Lastly, you should not need to make these adjustments too frequently. Doing so will interfere with the planned variation in load. ---- Simple, isn’t it? This ensures you are getting the desired effect from your working sets and gives you flexibility for adjusting to day - to day changes in your readiness.

Submitted by Team McCloskey on

GOOD STUFF!
PROUDLY SPONSORED BY:
GOMETAL.COM
UNBREAKABLEGEAR.COM
BULKS GYM
BULLFARM POWERLIFTING
RPS POWERLIFTING
GPC POWERLIFTING
JOHAWK CUSTOMS
TEAM MCCLOSKEY S&C
SPECIAL RISKS INSURANCE
IRONSPORTGYM
DR. PAUL SUGARBAKER (CANCER RESEARCH)
GMS BATTLIN BULLS POWERLIFTING
LGBT IPC POWERLIFTING
WESTSIDEBARBELL
SWEATTSHOP