Reps In Reserve (RIR) is a training concept used to gauge how close you are to failure during a set.
Essentially, it’s the number of additional reps you believe you could still perform before reaching muscle failure.
For example, if you complete a set of 10 reps and feel you could have done 2 more reps before failing, that would be an RIR of 2.
This method helps manage training intensity and ensures you’re pushing your limits without going to complete failure every set.
What is Partial Lengthening? Partial Lengthening refers to a type of technique where you perform movements that emphasize the muscle's stretch phase, but not through its full range of motion.
This can look like focusing on the part of the movement where the muscle is lengthened, such as the bottom portion of a curl or squat.
This approach enhances muscle tension and can lead to greater muscle activation and growth, especially when combined with other hypertrophy strategies.
Is it recommended to eat before/after training? Before Training:
Timing: Aim to eat a balanced meal 2-3 hours before your workout, or a smaller snack 30-60 minutes prior.
Focus: Include a mix of carbohydrates and protein to fuel your workout and prevent muscle breakdown. Carbs provide energy, while protein supports muscle maintenance and repair.
Example: A meal could be chicken and rice with vegetables, or a snack might be a banana with a protein shake.
After Training:
Timing: Try to eat within 30-60 minutes after exercising to replenish glycogen stores and support muscle repair.
Focus: Include a combination of protein and carbohydrates. Protein helps with muscle repair and growth, while carbs help restore glycogen levels.
Does being sore mean my muscles are growing? Muscle soreness, or delayed onset muscle soreness (DOMS), is a common response to new or intense exercise and is often associated with muscle repair. However, soreness itself doesn't necessarily mean your muscles are growing. Here’s how it relates to muscle growth:
1. While soreness can indicate that you've challenged your muscles and they are adapting, it's not a direct measure of muscle growth. Some effective workouts might not leave you sore, while others might cause soreness without significant muscle gains.
2. Muscle growth primarily occurs during recovery. If you're consistently training and managing recovery well (adequate sleep, nutrition, and rest), you'll likely see muscle growth over time, even if soreness is minimal.
Factors Affecting Muscle Growth:
• Progressive Overload: Gradually increasing the weight or intensity of your workouts is crucial for muscle growth.
• Nutrition: Proper protein intake and overall nutrition support muscle repair and growth.
• Recovery: Adequate rest and recovery are essential for muscle repair.