Jeff Hoehn-RIR's, Progressive Training for Women
Mastering Menopause
English - May 12, 2024 13:00 - 49 minutes - 34.3 MB - ★★★★★ - 21 ratingsHealth & Fitness menopause perimenopause midlife women over 40 women over 50 fitness nutrition lifestyle mindset Homepage Download Apple Podcasts Google Podcasts Overcast Castro Pocket Casts RSS feed
Jeff Hoehn on RIR/Training
Jeff explained the concept of RIR (Reps in Reserve) as a way to gauge training intensity. RIR refers to the estimated number of additional reps you could perform before reaching muscular failure. The goal is to train with enough intensity to drive muscle growth, but not to the point of failure every set to allow for better recovery and injury prevention.
Factors Affecting RIR Accuracy @ 3:45
Jeff discussed factors that can impact the accuracy of RIR estimates, including:
Participants tend to underestimate RIR by about 1 rep on averageRIR estimates are more accurate when closer to failure vs further awayRIR is more accurate for upper body vs lower body exercisesRIR is more accurate with higher rep sets vs lower rep sets
Progressing Training Over Time @ 9:45
Jeff explained that progressive overload can be achieved not just by increasing weight, but also by increasing reps within a given rep range. He recommended using rep ranges rather than fixed reps, and gradually increasing reps over time before adding weight. Proper form and technique are also important for continued progress.
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