In the world of strength training and personal fitness, understanding the principle of progressive overload is crucial for making continuous gains. While many people focus on merely increasing weights, the finer details of training techniques—such as rep ranges and Reps In Reserve (RIR)—can make all the difference. In this post, I am going to share with you some of my guiding principles how to effectively implement progressive overload, the significance of rep ranges, and the benefits of never training to failure.
Understanding Progressive Overload
Progressive overload is the gradual increase of mechanical tension placed upon the body during exercise. And as you may be remember, mechanical tension is one of the factors for muscle growth. This can mean lifting heavier weights, increasing total training volume (more sets or reps), enhancing workout frequency, or decreasing rest times. The underlying principle is simple: your body adapts to stressors, and to continue to grow stronger or more muscular, you need to consistently challenge it beyond its current capabilities. Otherwise there will be no growth, just maintenance. Which is totally fine if that is your goal.
The Power of Rep Ranges
One effective way to apply progressive overload is through varying your rep ranges instead of adhering to fixed numbers for every set. Traditional strength training often emphasizes specific rep schemes, like 5×5 (5 reps for 5 sets) or 3×10 (3 sets of 10 reps). While these can be effective, they may limit your overall potential.
- Variability Increases Adaptation: Rather than sticking rigidly to a specific number, consider adopting a rep range. For instance, you could perform 6 to 10 reps for compound lifts. This allows for variability in your training, catering to different muscle fibres and energy systems, and keeping your body guessing.
- Listen to Your Body: Using rep ranges rather than fixed numbers allows you to gauge how you feel on a given day. Some days you may feel strong and hit the upper end of the range, while on others, fatigue may have you sticking to lower reps. This flexibility helps prevent burnout and overtraining. And here comes a remark – if you are at the lower spectrum of your ranges for a specific muscle for an extended period of time … then it is a time for de-load. And that is a topic for a whole new post, especially if you are over 40. Then de-loads should be adopted in the long-term programme and I have a protocol for that.
- Adaptation Over Time: By employing rep ranges, you can gradually increase the load or volume within those ranges over time. For example, if you can consistently do 10 reps comfortably, it’s time to increase the weight and start with the lower end of the rep range when you do.
The Significance of Reps In Reserve (RIR)
Reps In Reserve (RIR) is a training concept that measures (well it is a mental exercise and its mostly a feeling) how many more reps you could theoretically perform before reaching failure. For example, if you’re performing a set and feel you could do two more reps, you have an RIR of 2.
- Avoiding Burnout: Training to failure, while sometimes a useful tool for experienced lifters, can lead to burnout and increased risk of injury, especially for those newer to training. By leaving 1-3 reps in reserve, you allow your body to recover adequately and reduce the local fatigue in subsequent training sessions. You also reduce the system fatigue too.
- Sustainable Progression: Maintaining an RIR of 1-3 allows for continual training over the long term, enhancing your ability to progressively overload without running into the physical limitations that come from pushing to failure.
- Focus on Form and Control: Training with RIR encourages concentrated effort on maintaining proper form and technique throughout your lifts. Going to failure often leads to sloppy movements, which increases the risk of injury and negates the benefits of quality training.
To maximize your strength training and achieve your fitness goals, it’s vital to understand and employ the principles of progressive overload, rep ranges, and Reps In Reserve. Embracing these concepts not only prevents plateauing but also lays the groundwork for sustainable, long-term progress.
Remember, fitness is a journey of continuous improvement. It is a marathon, not a sprint. By integrating varied rep ranges and maintaining RIR, you can keep pushing your limits and growing stronger—without the burnout that comes from training to failure. So, next time you hit the gym, think critically about your rep schemes and remember: It’s about progress and consistency, not perfection.
