How to use autoregulation and reps in reserve to consistently make strength gains
Autoregulation and reps in reserve(RIR), what is it and how do you use it to get stronger under the barbell?
Whether you’ve been barbell training for years or just started your strength training journey, you know what it feels like to have a heavy barbell on your back. Some days it feels light as a feather and others like you’ve never trained before - you know the feeling.
Regardless, everyone can understand that the same weight can feel different day-to-day.
To get the most out of your training, it’s vital to account for this. In most cases, the way that your body responds to a particular load on the barbell each day, is just as important as the weight on the barbell itself. This is where the concept of autoregulation comes into play - it is when you learn how to make adjustments to the load on the fly based on your subjective and objective feedback. The practical tool we use to autoregulate our training is known as reps in reserve(RIR).
RIR is a subjective way of saying how hard you feel that you are working (1). Your perception of your effort is the main driver behind RIR. Since it is a subjective tool, it is used to give insight into the quality of the stimulus or in this case, the weight on the barbell. However, it can vary significantly from person to person and can be somewhat inconsistent, especially when you are first understanding how to use it.
RIR is based on the amount of effort needed to leave a certain number of reps in the tank.
Let’s say your training calls for 3 RIR - this means you should find a weight that, for the specified number of reps, leaves you feeling like you have 3 reps left in the tank which means you can still complete 3 more reps of that exercise. You may need to adjust the weight set by set to stay in that recommended RIR, which is exactly what autoregulation describes.
Example #1: Your program calls for 3 sets x 5 reps @ 2 RIR
This means that you would ramp the weight to a top set of 5 reps @ 2 RIR. From this point, you focus on if you need to make any changes to the weight of the barbell to remain in this recommended RIR range. If your next set is heavier or lighter than you thought (1 RIR would feel heavier, 3 RIR would feel lighter), you can adjust the weight based on that perception, to try and remain in the recommended RIR.
Example #2: Your program calls for 3 sets x 5 reps @ 2 RIR, assuming that you can do a set of 5 at 315 lbs with 0 RIR.
Here is how I suggest choosing the weight:
45 lbs x 5 reps, 135 lbs x 5 reps - your WARMUP - warm-ups that are too easy to consider RIR
185 lbs x 5 reps @ 4ish RIR - First set that you can put an RIR on, take a jump in weight
245 lbs x 5 reps @ 3 RIR - Closer to the target RIR but not there yet, take a jump in weight
275 lbs x 5 reps @ 2 RIR - Hit the target RIR and felt good, might be able to repeat
275 lbs x 5 reps @ 1 RIR - Too heavy since we left target RIR, drop weight for the last set
255 lbs x 5 reps @ 2 RIR - Hit the target RIR
Overshooting and undershooting the weight is part of the process - and then you adjust based on that. If you struggle in one training session, use that experience for your next training session to be a bit precise. RIR is a skill and requires practice to improve its usefulness.
The most useful way to implement RIR, in my opinion, is to determine your training effort. The majority of your training should be in the range of 2-3 RIR - your training sessions are meant to feel challenging but not make you feel like death. If most of your training falls in this range as you vary the rep range, you will get stronger.
At the end of the day, it is important to remember that you do not need to be 100% accurate to get the most out of autoregulating your training. Aim for doing your best session by session and over time, you will be able to adjust training on the fly like a pro.
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Citations:
Helms ER, Cronin J, Storey A, Zourdos MC. Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. Strength Cond J. 2016;38(4):42-49. doi:10.1519/SSC.0000000000000218