Reps in Reserve (RIR) is a useful concept for managing effort during full body workout routines. It refers to how many repetitions you could still perform at the end of a set before reaching failure. For example, if you finish a set and feel you could do two more reps before failure, you have 2 reps in reserve. Using RIR helps control fatigue and recovery, which is especially important in full body routines where multiple muscle groups are worked in one session.
In full body workouts, training every muscle group multiple times per week is common, so managing fatigue is key to avoid overtraining. Leaving 1 to 3 reps in reserve on compound lifts (like squats, deadlifts, presses) allows you to maintain performance across all exercises and sessions without excessive fatigue. This approach can lead to better long-term progress because you can train more consistently and recover better between workouts. Training to failure on every set can cause more fatigue and reduce your ability to train frequently, which may slow gains or increase injury risk[1].
Research shows that hypertrophy (muscle growth) benefits come from training close to failure but not necessarily at failure every time. Sets taken near failure, such as with 1-3 reps left in reserve, provide a strong growth stimulus while managing fatigue better than sets taken to absolute failure. This balance is especially useful in full body routines where volume and frequency are important for muscle growth[1][2].
Additionally, using RIR allows flexibility in training intensity based on daily energy levels. On days when you feel strong, you might push closer to failure (fewer reps in reserve), while on lower energy days, you can back off slightly and leave more reps in reserve. This adaptability helps maintain consistency and reduces burnout over time[2].
In summary, reps in reserve is a practical tool for full body routines because it helps balance effort and recovery. It enables you to train hard enough for muscle growth without excessive fatigue, supporting frequent training sessions and better overall progress.
Sources
https://rippedbody.com/rpe/
https://www.womenshealthmag.com/uk/fitness/strength-training/a69435676/how-many-reps-should-you-do-for-results/
https://www.menshealth.com/uk/building-muscle/a28433729/full-body-workouts/
