Reps in reserve is a simple idea that can make a big difference in how well you progress over time. Instead of pushing every set to the point where you can’t do another rep, you stop a little short. This means leaving 1, 2, or even 3 reps in the tank at the end of each set. It might feel like you’re not working as hard, but this small change helps your body recover faster and lets you train more often.
When you train close to failure, your muscles and nervous system get very tired. This can slow down your recovery and make it harder to keep up with your workouts. By keeping a few reps in reserve, you still get a strong training effect but with less fatigue. This means you can come back to the gym feeling fresh and ready to lift heavy again. Over time, this leads to more consistent progress and fewer injuries.
Reps in reserve also help you avoid burnout. If every workout feels like a battle, it’s easy to lose motivation. Leaving a few reps in the tank makes training feel more manageable and less stressful. This keeps you mentally fresh and helps you stick with your routine for the long haul.
Another benefit is that you can do more total work over time. When you’re not completely wiped out after each session, you can add more sets or train more frequently without running into recovery problems. This extra volume adds up and helps you build more muscle and strength over the months and years.
Using reps in reserve doesn’t mean you never go all out. Sometimes it’s good to push yourself to failure, especially on the last set of an exercise. But making it a habit to leave a few reps in reserve on most sets gives your body a chance to recover and grow stronger.
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.mensjournal.com/health-fitness/what-is-escalating-density-training
