785 - How To Use The RIR Scale In Training (Reps in Reserve)
Choose Hard
Cody McBroom
4.8 • 812 Ratings
🗓️ 2 August 2022
⏱️ 7 minutes
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Summary
The key to building muscle is training with a hard enough effort to maximally stimulate your muscles, without training too hard or going to failure… The difficult part for most people is understanding how you can properly accomplish this balancing act! Which is why the RIR (Reps in Reserve) and RPE (Rate of Perceived Exertion) Scales were created and in this video we teach you all you need to know about using RIR to optimize your training results.
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Transcript
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| 0:00.0 | Welcome to the tailored life podcast, the one and only fitness and nutrition |
| 0:10.8 | podcast that goes way beyond just training and nutrition and helps you create a life |
| 0:15.3 | by design. |
| 0:17.0 | I'm your host, Cody McBroom, and today we're going to be talking about reps in reserves. |
| 0:21.8 | We've got another quick hitter podcast for you guys today. |
| 0:23.7 | We're going to deep dive into a specific topic and try to just give you as much information as possible in around five minutes |
| 0:30.4 | so that you can listen to this briefly, quickly, and really just take away as much as possible |
| 0:35.2 | and implement it into your training and our nutrition right away. |
| 0:38.8 | This specific episode is actually also hosted on YouTube. |
| 0:41.7 | So if you want to see me walk through this, you can head over to YouTube.com |
| 0:44.3 | slash Cody McBroom one to check out this video as well. |
| 0:48.0 | Today we're going to be talking about reps in reserve. |
| 0:50.1 | And so in this podcast, you are going to hear me literally break down and define what RIR, as well as RPE, rate of perceived exertion, is as a way to gauge your effort in the gym, how to use it most effectively what the science says and how I see it best implemented. |
| 1:06.1 | Specifically three ways, I actually think you should use it as a progression method inside of your training. |
| 1:11.9 | Repsum Reserve, R.A.R. RPE, RAPE, RPEE, RAPE, RECD, All these things. We get asked about it all |
| 1:16.5 | the time. I think we've covered it in numerous podcast Q&As. I think it was about time that we |
| 1:20.9 | recorded an episode just on this topic to deliver as much info on this as you can possibly receive so that you can just implement into |
| 1:28.3 | your own programming right away. One thing I do want to mention is that this specific system |
| 1:33.3 | is heavily used inside the Taylor Trainer app. So if you want to see it live in action, you can |
| 1:37.9 | head over to tailored trainer app.com. You can actually use programs that literally use RIR and RPE for every single |
| 1:46.0 | exercise, every single set, rep, all that kind of stuff. And you can actually use it the most |
| 1:49.6 | effective way instead of just thinking about it or learning about it. Now, without any further ado, |
... |
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