11 GRAPHICS – CLICK ON GRAPHIC TO ENLARGE
REPS FOR STRENGTH & HYPERTROPHY – REPS IN RESERVE – RIR
– RIR = Reps in Reserve = The number of stimulating reps before failure
– I think 5 reps from failure is the maximum you can go and still produce hypertrophy. I don’t know for certain, but it will be around that point.
– In novices, I suspect there would be some minor hypertrophy of the non-stimulating reps, but in anyone with a couple of years of training they really are non-stimulating
NUMBER OF REPS AS A PERCENTAGE OF 1RM
PERCENTAGE OF 1RM or RPE – RANGE OF PERCEIVED EXERTION?