RIR: Reps In Reserve, how many more reps could you do before failure (technical failure OR actually missing a lift). [1]
RPE: Rate of Perceived Exertion, was a concept initially developed by Gunnar Borg to quantify perceived exertion of (conditioning) exercise.
xRIR = (10 - x)RPE，例如：
3+ RIR (or RPE < 7) = More than 3 Reps In Reserve = more than 3 repetitions away from (technical) failure
3 RIR (or RPE 7) = 3 Reps In Reserve = 3 repetitions away from failure
2 RIR (or RPE 8) = 2 Reps In Reserve = 2 repetitions away from failure
1 RIR (or RPE 9) = 1 Rep In Reserve = 1 repetitions away from failure
0 RIR (or RPE 10) = 0 Reps In Reserve = 0 repetitions away from failure/max effort
Dr. Mike Israetel 关于增肌的建议[2]
| Body Part | MV | MEV | MAV | MRV | Frequency | Loading |
|---|---|---|---|---|---|---|
| Traps 斜方肌 | 0 | 0 | 12-20 | 26+ | 2-6x | 10-20 reps |
| Front Delts 肩前束 | 0 | 0 | 6-8 | 12+ | 1-2x | 6-10 reps |
| Rear/Side Delt 肩中/后束 | 0 | 8 | 16-22 | 26+ | 2-6x | 10-12 reps |
| Chest 胸部 | 8 | 10 | 12-20 | 22+ | 1.5 - 3x | 8-12 reps |
| Back 背部 | 8 | 10 | 14-22 | 25+ | 2-4x | 6-20 reps |
| Biceps 二头肌 | 5 | 8 | 14-20 | 26+ | 2-6x | 8-15 reps |
| Triceps 三头肌 | 4 | 6 | 10-14 | 18+ | 2-4x | 6-15 reps (pressing) 10-20 (extension) |
| Abs 腹肌 | 0 | 0 | 16-20 | 25+ | 3-5x | 8-20 reps |
| Glutes 臀部 | 0 | 0 | 4-12 | 16+ | 2-3x | 8-12 reps |
| Quad 股四 | 6 | 8 | 12-18 | 20+ | 1.5-3x | 8-15 reps |
| Hamstring 腘绳 | 4 | 6 | 10-16 | 20+ | 2-3x | 70-85% 1RM |
| Calves 小腿 | 6 | 8 | 12-16 | 20+ | 2-4x | 60-70% 1RM |
