In Bodybuilding and Hypertrophy Training: What Are RIR and RPE?
RIR (Reps in Reserve) is a measure of how many more repetitions you could have performed in a set before reaching failure. For example, if you complete a set of 10 repetitions and could have done 2 more repetitions before failure, your RIR would be 2.
RPE (Rate of Perceived Exertion) is a subjective measure of how difficult a set was. It is typically rated on a scale of 1 to 10, with 1 being very easy and 10 being extremely difficult. For example, if you complete a set that feels like an 8 out of 10 on the RPE scale, you are close to failure.
Both RIR and RPE can be used to track progress in bodybuilding and hypertrophy training. By monitoring your RIR and RPE over time, you can see how much stronger you are getting and how close you are to reaching your goals.
Related Questions and Answers
- What is a good RIR for bodybuilding? 0-3 RIR is good for building strength, while 1-3 RIR is optimal for hypertrophy.
- What is a good RPE for hypertrophy? 7-9 RPE is optimal for hypertrophy.
- Can I use both RIR and RPE in my training? Yes, you can use both RIR and RPE to track your progress.
- How often should I track my RIR and RPE? You should track your RIR and RPE every time you train.
- What are the benefits of tracking my RIR and RPE? Tracking your RIR and RPE can help you optimize your training and track your progress.
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