WEBVTT

00:00:00.593 --> 00:00:03.411
Two reps in reserve means you estimate that

00:00:03.431 --> 00:00:05.928
about two more good repetitions were possible.

00:00:06.268 --> 00:00:08.765
It is not a rating of sweat, discomfort

00:00:08.785 --> 00:00:11.470
or how dramatic the last repetition looked.

00:00:12.233 --> 00:00:14.957
Use the intended movement and range.

00:00:15.270 --> 00:00:18.274
If extra swinging or a much shorter movement

00:00:18.493 --> 00:00:21.484
makes another repetition possible, you have changed the

00:00:21.504 --> 00:00:25.600
task. Also record when balance, pain or grip

00:00:25.620 --> 00:00:26.519
made you stop.

00:00:27.317 --> 00:00:30.614
Here is a fictional example: ten repetitions with

00:00:30.634 --> 00:00:34.343
three remaining, ten with two remaining, then nine

00:00:34.363 --> 00:00:35.516
with two remaining.

00:00:35.855 --> 00:00:38.859
The final set is not automatically a failure.

00:00:39.146 --> 00:00:42.323
You have recorded repetitions and effort together.

00:00:43.103 --> 00:00:46.199
Studies have found useful gains without taking every

00:00:46.219 --> 00:00:47.478
set to failure.

00:00:47.818 --> 00:00:50.662
Some results depend on the programme and muscle

00:00:50.682 --> 00:00:54.258
measured. Avoid turning one experiment into a rule

00:00:54.278 --> 00:00:58.188
that failure is always necessary or always pointless.

00:00:58.967 --> 00:01:03.196
RIR is a judgement, especially on unfamiliar movements.

00:01:03.509 --> 00:01:06.686
Learn with appropriate guidance and a suitable setup.

00:01:06.999 --> 00:01:10.230
Do not force an unsafe failed repetition just

00:01:10.250 --> 00:01:12.041
to prove that you can estimate the number

00:01:12.061 --> 00:01:12.867
precisely.

00:01:13.632 --> 00:01:16.902
Keep load, rest and technique clear enough to

00:01:16.922 --> 00:01:19.580
compare. Watch the pattern over time.

00:01:19.893 --> 00:01:22.537
The full article includes a simple log and

00:01:22.557 --> 00:01:25.148
explains why stopping for pain is different from

00:01:25.168 --> 00:01:26.720
reaching muscular failure.