Mixed
Individualized Repetitions-in-Reserve (RIR) to velocity relationships provide acceptable prediction accuracy (mean error <2 repetitions) for resistance training monitoring and prescription, whereas general population models do not.
Stop using generic velocity charts for everyone. To prescribe training accurately, you must establish your own personal relationship between how fast the bar moves and how many reps you have left in reserve. Test this by performing sets to failure at different loads (e.g., 70%, 80%, 90% of 1RM) and recording the velocity for each Repetition-in-Reserve (RIR) level. Use this personal data to guide your daily training, adjusting loads to hit your specific velocity targets for desired RIRs, rather than guessing based on population averages.
Individual, but not general RIR- velocity relationships established in the first testing session yielded acceptable prediction accuracy of RIR (mean error <2 repetitions) in the subsequent testing session, regardless of the load used.
Why this rating
Randomized controlled design with repeated measures, n=46, high-quality equipment (linear position transducer), but limited to back squat and resistance-trained individuals.
Source
Modeling the repetitions‐in‐reserve‐velocity relationship: a valid method for resistance training monitoring and prescription, and fatigue management
Ivan Jukić et al. · Physiological Reports · 2024
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