Adherence
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).
If you are an experienced lifter, you can trust your ability to estimate how many reps you have left in the tank (RIR). You don't need to start from scratch. Using a training program that varies your intensity (starting easier and getting harder) can actually help you get better at estimating RIR, making your training more precise and effective.
RIR1-4 reduced their RIR3 error in the squat... and in the bench press... The changes in RIR1 were not statistically significant... RIR accuracy is already acceptable at baseline in resistance-trained individuals and that it may be further improved by RT, supporting its use to guide training practices.
Why this rating
Direct measurement of RIR error with statistical significance for the RIR1-4 group.
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
- 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.Good
Related findings · Adherence
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This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →