Getting stronger isn’t just about moving more weight—it’s about knowing when to stop. One of the most effective strategies for growth without burning out is using Reps In Reserve (RIR). But let’s be honest, figuring out how many reps you have “left in the tank” can feel like psychic work. Fortunately, Dr. Mike Israetel breaks it down in a way that’s both practical and refreshingly real. Here’s how to nail RIR and finally train with confidence, not confusion.
TL;DR
RIR is about stopping a set when you feel like you could do 1–3 more good reps. Dr. Mike recommends:
- Start your training cycle with 2 RIR (i.e., stop 2 reps short of failure).
- Pay attention to weight “pushing back” or slowing down—that's your cue.
- Don’t grind out reps unnecessarily in week one; save your energy for long-term progress.
What Does 2 RIR Actually Feel Like?
Two reps in reserve doesn’t mean you’re breezing through the set—it means you’re getting challenged, but not obliterated. You know you’re there when:
- The weight starts feeling noticeably heavier even if bar speed hasn’t slowed yet.
- For some, the bar slows down slightly; for others (especially "grinders") the reps stay slow and heavy for several reps.
- When the grind feels real but manageable, that’s your sweet spot.
And no, you don’t need to hit failure to learn your RIR. If you’re not sure, go for another rep and reassess. But once that bar speed drops significantly or the weight feels dramatically heavier, you’re probably at 1–2 RIR. That’s the time to rack it.
Why You Shouldn’t Go to Failure in Week One
It’s tempting to crush yourself early in a program—especially if you’re feeling pumped and ambitious. But Dr. Mike points out that going too hard too soon leads to trouble:
- Technique can break down, increasing injury risk.
- Fatigue accumulates quickly and lingers throughout your mesocycle (like Alaskan snowfall—his analogy, not ours).
- Your progress can stall because you overshot and are too gassed to keep increasing reps or weight in future weeks.
The goal isn’t to prove your toughness on day one. The goal is sustainable progression. Start conservatively, and ramp up as your body adapts.
Undershooting Isn’t the End of the World
Worried that you didn’t push hard enough? Relax. There are actually benefits to playing it a bit safe:
- Better technique control throughout your sets.
- Lower fatigue means you can train more frequently and recover faster.
- Your long-term gains will be more consistent because you're not overreaching too early.
As Dr. Mike explains, a slightly undercooked set still stimulates growth and sets you up for better progression in weeks 2, 3, and beyond.
Tracking Progress with RIR
Whether you're using a digital app or a paper notebook, what matters is consistency. Here's how to make the most of your log:
- Note your weight, reps, and estimated RIR after each set.
- Next week, add a little more—either one more rep, or slightly more weight.
- If you overshot or undershot, course-correct next time. It's not the end of the world.
The real key is steady progression. Small wins add up. The weights will go up, the reps will climb, and the gains will follow.
Don't Overthink It
The biggest trap beginners fall into? Obsessing over whether that last set was 2 RIR or 1.5 RIR. Spoiler: it doesn’t matter that much. Instead:
- Focus on effort—did the set feel like you had 1–3 more clean reps in you?
- If it felt too easy, add a little more next time.
- If it felt brutal, maybe ease off slightly or hold steady next week.
Consistency and attention over time will fine-tune your RIR awareness naturally. Don’t let perfection get in the way of progress.
Final Thoughts
Estimating your Reps In Reserve isn’t about exact science—it’s about tuning in to how your body responds to training. Dr. Mike’s advice? Don’t go to failure in week one, learn to feel when the weight starts pushing back, and trust the process. Whether you’re new to the gym or leveling up your routine, mastering RIR can help you train smarter, progress consistently, and avoid burnout.
So next time you pick up that barbell, ask yourself: “Can I do two more quality reps?” If the answer’s yes, you’re right where you need to be.
