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This podcast is all about reps in reserve (RIR). Specifically, I’ll discuss what that is and why you should be tracking it in your workouts.

If you’re familiar with my work, you’re probably already tracking a lot of things: your body weight, how much weight you’re putting on the bar, your sets and reps, and more. One thing you’re probably not tracking, however, is reps in reserve.

After your first 6 to 8 months of training and you’ve passed the newbie gains phase, reps in reserve becomes vital in your training. This is true whether you’re using double progression or linear periodization. 

I’ve talked before about how to use reps in reserve and why I prefer it over RPE, but this episode is specifically about tracking RIR and how I’ve found it very beneficial.




3:35 – What are reps in reserve? 

8:35 – Strength training and reps in reserve 

15:25 – Isolation exercises and reps in reserve 

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What did you think of this episode? Have anything else to share? Let me know in the comments below!