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Training 101

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  1. Terms To Know

    Terms To Know
  2. Anatomy and Biomechanics
    Anatomy and Biomechanics
  3. Deciphering Training Concepts
    Deciphering Training Concepts
  4. Exercise Order
  5. Exercise Selection
  6. Set/Rep Prescription
  7. Tempo
  8. Rest Periods
  9. Intent
  10. Recommendations, Cues and Details
  11. Range-of-Motion (ROM)
  12. Failure and Intensity
    Types of Failure
  13. Modulators of Intensity
    2 Topics
  14. Warming Up and Cooling Down
    General Warm-Ups
  15. Specific Warm-Ups
  16. Feeder Sets
  17. Warm-Up Sets
  18. Cooling Down
  19. Biofeedback
  20. Progression Models
    Progression Models
  21. Linear Progression
  22. Double Progression
  23. Triple Progression
  24. Volume Progression
  25. Technical Progression
  26. Neurological Progression
  27. Modifying The Plan
    Modifying the Plan
  28. Injury/Pain
  29. Unavailable Equipment
  30. Changing Order of Exercises
  31. Short on Time
  32. Bad Workouts
  33. Different Gyms/Equipment
  34. Intentional and Unprogrammed Rest Days
  35. Unintentional and Unprogrammed Rest Days
  36. Plateaus and Setbacks
    Plateaus and Setbacks
  37. Injury
  38. Sickness
  39. Consistently Poor Biofeedback
  40. Missing Workouts
  41. Stalled Progress
  42. Recovery Strategies
    Recovery Strategies
  43. Caloric Balance
  44. Sleep
  45. Stress Management
  46. Light Cardio
  47. Foam Rolling
  48. Stretching
  49. Cold Therapy
  50. Heat Therapy
  51. Contrast Therapy
  52. Deloading
    Deloading
  53. When To Deload
    5 Topics
  54. How To Deload
    5 Topics
  55. What’s Next?
    Assess Progress
  56. Run It Back
  57. Modify
  58. Beginning The Next Phase

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Training 101 Modulators of Intensity Reps in Reserve (RIR)
Lesson 13, Topic 1
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Reps in Reserve (RIR)

Bryce February 22, 2024
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Many of the sets you perform will be prescribed an RIR, which is simply a way of specifying how close to technical failure we want you to take a set.

0RIR would be the same thing as technical failure (i.e. you didn’t fail any reps but you had nothing left in the tank) — AMRAP and ALAP also imply 0RIR and technical failure.

We will mostly live between 1-4RIR — anything further than 4RIR is not sufficiently stimulatory for hypertrophy, and 0RIR is reserved for very specific situations.

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