Adherence
Varying proximity-to-failure (RIR 4-1) allows for resistance training with lower session ratings of perceived exertion (RPE) compared to consistently training at 1 RIR, without compromising adaptations.
If you find constant high-intensity training (always 1 RIR) too stressful or fatiguing, try varying your intensity. Start your training blocks with easier sets (4 RIR) and gradually get harder (down to 1 RIR). This approach reduces your overall perceived stress (RPE) while still delivering the same strength and muscle gains as always training hard.
session RPEs were lower in RIR1-4 than in RIR1... Varying proximity-to-failure may not enhance short-term RT adaptations, but it allows RT with lower RPE.
Why this rating
Direct measurement of session RPE with statistical significance (P < 0.05) between groups.
Source
Influence of Varying Proximity-to-Failure on Muscular Adaptations and Repetitions-in-Reserve Estimation Accuracy in Resistance-Trained Individuals
Olli Martikainen et al. · Journal of Science in Sport and Exercise · 2025
DOI 10.1007/s42978-025-00338-8
More from this paper
- Varying proximity-to-failure (progressively decreasing RIR from 4 to 1) does not enhance short-term muscle strength or hypertrophy compared to consistently training at 1 RIR in resistance-trained individuals.Good
- Resistance-trained individuals have acceptable baseline accuracy in estimating Repetitions in Reserve (RIR), and this accuracy improves further when using a varying proximity-to-failure protocol (RIR 4-1).Good
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
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