RIR, on the other hand, is the acronym for Repetitions In Reserve, translated as Repetitions in the Reserve. These two concepts are directly related in most subjects and according to what percentages of specific charges. Normally, (not always, but in the vast majority of cases) yes since the RPE is based on applying values to which a determined RIR corresponds; for example, RPE 8 is equivalent to an RIR (+2) since both are left in the breech for 2 repetitions.
Helms, E. R., Cronin, J., Storey, A., & Zourdos, M. C.. Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. Strength and Conditioning Journal,2016, 38(4), 42.
This type of subjective quantification scale has been studied both in strength athletes dedicated to competition - especially powerlifting (Helms ER, et al., 2017) - as well as in experienced athletes and beginners (Zourdos MC, et al., 2016) where the correlations oscillate between 0.88 and 0.91 (that is, very high) in the three competitive exercises in powerlifters, with the detail that the average varies depending on the expert that is in a certain movement:
• r = 0.88 for experienced.
• r = 0.77 for beginners.
As we said earlier, subjective quantification is a system that is perfected (it "objectifies") over time and with the systematic repetition of analyzing these sensations. Even without having used it before, like beginners, we see that it also has a very good correlation.
HOW TO APPLY IT TO TRAINING?
The study published in 2011 by Sánchez-Medina and González Badillo relates different characters of the effort in squat and bench press with factors that indicate the appearance of fatigue such as loss of speed, loss of height in jump (CMJ) and concentration of ammonium and lactate in blood.
Schedule by fatigue
This type of programming is based on using the subjective quantification of the training to calculate a certain fatigue to accumulate to be aware at all times of how much we are fatigued and how we respond to this fatigue throughout the training period.
To program and train for fatigue, there is a key aspect to be fulfilled, which is to carry out the training under the same conditions so that the quantification is as accurate as possible.
That is, we must always follow the same protocol of warm-up exercises, approximation series, rest time between approach series, etc ... Because it will not be the same RPE, for example, if we rest 1 minute between approaches a day and 3 minutes another day.
Ways to apply fatigue to the RPE.
1. Weight reduction in bar: We calculate a target RPE, for example RPE = 8 with a weight (whichever) to a repetition. Let's say that on that day, the weight to which we associate that target RPE is 100 kg and we have a 10% fatigue programmed.
The protocol to be followed will be to lower the weight by 10%, from 100kg to 90kg and to do as many series as possible for one repetition until the RPE with 90kg is the same as with the previous weight, that is, RPE = 8.
2. Repetitions: We calculate a strip of RPE in which we want to train, for example, start at RPE = 7 and finish with an RPE = 9, without doing weight reduction in bar as in the previous method.
REFERENCES
• Blanco, Fernando & Rodriguez Rosell, David & Sánchez-Medina, Luis & Sanchis-Moysi, Joaquin & Dorado, Cecilia & Mora Custodio, Ricardo & Yáñez García, Juan & Morales-Alamo, David & Pérez Suárez, Ismael & Calbet, Jose Antonio & José González Badillo, Juan. (2016). Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations. Scandinavian Journal of Medicine and Science in Sports. . 10.1111/sms.12678.
• Zourdos, MC, Klemp, A, Dolan, C, Quiles, JM, Schau, KA, Jo, E, Helms, E, Esgro, B, Duncan, S, Garcia Merino, S, and Blanco, R. Novel resistance training–specific rating of perceived exertion scale measuring repetitions in reserve. J Strength Cond Res 30(1): 267–275, 2016.
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