What is RIR and how can you use it to get stronger?

There’s a lot of content out there on how to be optimal when it comes to lifting weights. Some of it is valid (like RIR), but some of it you should take with a grain of salt and stick to the basics.

Jeff Nippard is a good example of what to do when it comes to a science-based “optimal” approach. He uses science to optimize his performance but doesn’t take it so far that it becomes unnecessary.

Then there are some “optimal” lifters who will set up a seated bench next to a cable and do strange variations of pulldowns just to get an extra 5% activation in their lats. That, to me, is not worth the effort.

What is worth the effort though, is paying attention to optimal RIR.

What is RIR?

RIR, or reps in reserve, is a way to measure how many clean reps you have left in a set before you reach failure. Failure here means partial failure, you get the weight halfway up, then gas out.

Why is RIR important?

RIR determines the outcome you get from an exercise. If you always stop 4–5 reps before failure, you’ll see minimal results. But if you regularly push sets to 1 rep before failure, you’ll see more progress.

There’s a catch, though: the closer you get to failure, the more nervous system fatigue you rack up, and that isn’t sustainable.

How to balance RIR in the gym

The best results come from lower RIR, but you can’t redline your body every session. As well, you should structure your workouts so that the most important lift comes first.

Example: On back day, you wouldn’t start with curls. You’d start with deadlifts, barbell rows, or another big compound lift.

If your workouts are built this way, you can apply RIR like this for 3-day-per-week lifting:

• Top set (compounds): 1-2 RIR
  • Push close to failure for max results.
    
• Other sets (accessories): 2-3 RIR
  
  • Seated rows, curls, etc., done with a little more in the tank.

This lets you balance nervous system fatigue while still progressing.

What if you lift more than 3 days a week?

If you’re lifting 5-6 days a week, you can’t push every top set to 1 RIR without burning out.

Instead:

• Top set: 2 RIR most days.
  
• Other sets: 2-3 RIR as normal.

Every so often, you can push to 0-1 RIR on a top set, but keep that limited.

What if you’re on PEDs or a young lifter?

If you’re on PEDs or you’re a young guy (15-20), your muscle recovery is usually better. That doesn’t mean your CNS recovers faster though. You can train harder, yes, but you still need rest days. Don’t burn yourself out thinking you’re invincible.

A quick word on safety

If you’re pushing close to failure on lifts like bench press, squats, or anything heavy overhead, always use a spotter or safety bars. The closer you train to failure, the greater the risk if you miss a rep, especially on free weights. Don’t let one bad decision ruin your training for months.

TL;DR

• Low RIR (close to failure): High results, high CNS fatigue
  
• High RIR (far from failure): Lower results, low CNS fatigue

For most people:

• Top sets = 1-2 RIR (2 RIR if lifting 5-6 days/week)
  
• Accessories = 2-3 RIR

Conclusion

RIR is one of the best tools for balancing training results with recovery. Go close to failure on your most important lifts, manage fatigue on everything else, and keep safety in mind when you push yourself.