In order for a resistance training set to actually evoke adaptations (changes to your existing strength/muscularity)...it must be SUFFICIENTLY HARD.
Put simply:
You will look NO DIFFERENT nor will you be ANY STRONGER if you just go in the gym, pick up some weights, do a set, stop when you hit some random number, and repeat.
Your sets much be CHALLENGING...especially toward the END of the set.
Enter: RIR/Failure
Here is what RIR and Failure mean in practice:
Failure = I attempted to complete a rep and I could not complete it.
0 RIR = If I were to attempt another rep, I’m fairly certain I wouldn’t have been able to complete it.
.5 RIR = I might have been able to do 1 more rep if I attempted it.
1 RIR = I would have been able to do 1 more rep if I attempted it.
1.5 RIR = I would have been able to do 1 more rep if I attempted it. I’m not sure about a 2nd but it’s a possibility.
2 RIR = I would have been able to do 2 more reps if I attempted to do so.
2.5 RIR = I would have been able do 2 more reps if I attempted to do so. I’m not sure about a 3rd but it’s a possibility.
3 RIR = I would have been able to do 3 more reps if I attempted to do so.
Your WORKING SETS should end when you reach the prescribed intensity/proximity to failure. If you're ever prescribed to "0 RIR / Failure" that means you are to stop at 0 RIR if you're pretty damn sure that you indeed have no GOOD reps left. If you're uncertain, simply go to the point that you ACTUALLY fail the rep.
Remember, RIR/Failure should always be judged based on your ability to complete another repetition with the SAME good-great technique you used on all previous repetitions. The only difference between your FIRST (easiest) rep of a working set and your LAST (hardest) rep of a working set should be the SPEED at which you're able to RAISE the weight AGAINST gravity. Your range of motion should remain the same when comparing your first rep to your last rep, your body position should remain the same when comparing your first rep to your last rep, and the speed at which you LOWER the weight against gravity should remain the same when comparing your first rep to your last rep.
Raising the weight against gravity = the CONCENTRIC portion of the rep
Lowering the weight against gravity = the ECCENTRIC portion of the rep
It is extremely normal for the CONCENTRIC speed to slow involuntarily as a set transpires/as you get closer and closer to failure. This is actually a KEY indicator you are training sufficiently hard.
Please note: The speed of the concentric slowing down will happen INVOLUNTARILY as a result of fatigue accruing throughout the set. You are NOT intentionally slowing it down when raising the weight against gravity as the set progresses. The speed of the concentric declining simply happens as a byproduct of you applying high effort and you approaching the failure mark.
Here is a video comparing my FIRST (easiest) rep of a working set to my LAST (hardest) rep of a working set. If I would've attempted another rep, I likely would have failed it. That makes this a great 0 RIR example.
Here is a video showing 2 examples of FAILURE....in both videos, I attempt a rep but I am unable to complete it.
One last note: Every WARM UP Set you ever do should end with 5+ reps in reserve.
Put simply:
You will look NO DIFFERENT nor will you be ANY STRONGER if you just go in the gym, pick up some weights, do a set, stop when you hit some random number, and repeat.
Your sets much be CHALLENGING...especially toward the END of the set.
Enter: RIR/Failure
Here is what RIR and Failure mean in practice:
Failure = I attempted to complete a rep and I could not complete it.
0 RIR = If I were to attempt another rep, I’m fairly certain I wouldn’t have been able to complete it.
.5 RIR = I might have been able to do 1 more rep if I attempted it.
1 RIR = I would have been able to do 1 more rep if I attempted it.
1.5 RIR = I would have been able to do 1 more rep if I attempted it. I’m not sure about a 2nd but it’s a possibility.
2 RIR = I would have been able to do 2 more reps if I attempted to do so.
2.5 RIR = I would have been able do 2 more reps if I attempted to do so. I’m not sure about a 3rd but it’s a possibility.
3 RIR = I would have been able to do 3 more reps if I attempted to do so.
Your WORKING SETS should end when you reach the prescribed intensity/proximity to failure. If you're ever prescribed to "0 RIR / Failure" that means you are to stop at 0 RIR if you're pretty damn sure that you indeed have no GOOD reps left. If you're uncertain, simply go to the point that you ACTUALLY fail the rep.
Remember, RIR/Failure should always be judged based on your ability to complete another repetition with the SAME good-great technique you used on all previous repetitions. The only difference between your FIRST (easiest) rep of a working set and your LAST (hardest) rep of a working set should be the SPEED at which you're able to RAISE the weight AGAINST gravity. Your range of motion should remain the same when comparing your first rep to your last rep, your body position should remain the same when comparing your first rep to your last rep, and the speed at which you LOWER the weight against gravity should remain the same when comparing your first rep to your last rep.
Raising the weight against gravity = the CONCENTRIC portion of the rep
Lowering the weight against gravity = the ECCENTRIC portion of the rep
It is extremely normal for the CONCENTRIC speed to slow involuntarily as a set transpires/as you get closer and closer to failure. This is actually a KEY indicator you are training sufficiently hard.
Please note: The speed of the concentric slowing down will happen INVOLUNTARILY as a result of fatigue accruing throughout the set. You are NOT intentionally slowing it down when raising the weight against gravity as the set progresses. The speed of the concentric declining simply happens as a byproduct of you applying high effort and you approaching the failure mark.
Here is a video comparing my FIRST (easiest) rep of a working set to my LAST (hardest) rep of a working set. If I would've attempted another rep, I likely would have failed it. That makes this a great 0 RIR example.
Here is a video showing 2 examples of FAILURE....in both videos, I attempt a rep but I am unable to complete it.
One last note: Every WARM UP Set you ever do should end with 5+ reps in reserve.
