RIR
Reference — no calculator.
When to use: Hypertrophy and technique: load by reps in reserve when % of 1RM is awkward or keeps shifting.
RIR (Reps In Reserve)
How many “good” reps you could still do. RIR 2 ≈ two reps left in the tank with solid form.
Guide
- RIR 3–4: far from failure, technique, volume
- RIR 1–2: typical hypertrophy range
- RIR 0: failure — rare and deliberate