Reps in reserve is a simple idea that can help you get stronger while still feeling fresh and recovered. Instead of pushing every set to the point where you can’t do another rep, you stop a little short. This means you leave a few reps in the tank at the end of each set. For example, if you could do 10 reps with a certain weight but stop at 8, you have 2 reps in reserve. This approach lets you train hard without draining your energy completely.
When you train close to failure, your muscles get a strong signal to grow. But if you go all the way to failure every time, your body can get worn down. You might feel tired, sore, or even lose motivation. By leaving reps in reserve, you still challenge your muscles but keep your recovery on track. This means you can train more often and stay consistent over time.
Reps in reserve also help you manage your effort based on how you feel each day. Some days you might feel strong and ready to push harder. Other days you might feel tired or run down. If you leave a few reps in reserve, you can adjust your intensity without hurting your progress. You can still lift heavy when you feel good, and back off when you need to.
This method works well for compound lifts like squats, deadlifts, and bench presses. These moves use a lot of energy and put stress on your body. By not going to failure on every set, you can lift heavier weights more often and reduce your risk of injury. For isolation exercises, like bicep curls or leg extensions, you can take the last set closer to failure. This gives you a good mix of intensity and recovery.
Using reps in reserve also makes it easier to track your progress. You can focus on adding weight or reps over time, without worrying about hitting failure every workout. This keeps your training flexible and sustainable. You can keep making gains without burning out or getting stuck in a rut.
Sources
https://www.si.com/everyday-athlete/training/unlock-maximum-muscle-growth-why-all-rep-ranges-work-and-how-to-use-them
https://rippedbody.com/rpe/
https://www.menshealth.com/uk/building-muscle/train-smarter/a69163138/back-off-sets/
https://www.womenshealthmag.com/uk/fitness/strength-training/a69435676/how-many-reps-should-you-do-for-results/
https://www.mensjournal.com/health-fitness/what-is-escalating-density-training
