Reps in reserve is a simple idea that can make a big difference when you are trying to build strength slowly and safely. Instead of pushing yourself to the absolute limit every time you lift, reps in reserve means you stop a set before you completely fail. For example, if you do a set of squats and could have done two more reps, you have two reps in reserve. This way, you still challenge your muscles but don’t drain your energy or risk injury.
When building strength slowly, it’s important to stay consistent and avoid burnout. Training too hard every session can leave you feeling tired, sore, or even injured. By leaving a few reps in reserve, you can train more often and recover better between workouts. This helps your muscles grow stronger over time without breaking down your body.
Reps in reserve also helps you listen to your body. Some days you feel strong and ready to push harder. Other days you might feel tired or less motivated. If you always train to failure, you might struggle to finish your workout on tough days. But if you use reps in reserve, you can still get a good workout without overdoing it. You can adjust your effort based on how you feel, which makes it easier to stick with your routine.
Another benefit is that reps in reserve lets you focus on good form. When you get close to failure, your technique can break down, which increases the risk of injury. By stopping a little early, you can keep your movements clean and controlled. This is especially helpful when you are learning new exercises or using heavier weights.
Using reps in reserve doesn’t mean you won’t get stronger. Studies show that training close to failure, but not all the way, can still lead to good gains in strength and muscle size. The key is to challenge yourself enough to make progress, but not so much that you can’t recover and come back stronger next time.
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
