RIR for Strength Training

Goal: Maximize force production (increase 1RM)

Typical setup:

• 1–5 reps
• 80–95%+ of 1RM
• Long rest periods

Recommended RIR:
Most sets at 1–3 RIR, rarely true failure.

Why?

• Preserves technique and bar speed
• Reduces excessive neurological fatigue
• Maintains high-quality performance

Strength prioritizes performance quality over fatigue accumulation.

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RIR for Hypertrophy Training

Goal: Maximize muscle growth

Typical setup:

• 6–15 reps
• 60–80% of 1RM (sometimes up to ~85%)
• Moderate rest periods
• Higher total volume

Recommended RIR:
Most sets at 0–2 RIR, often very close to failure.

Why?

• Maximizes motor unit recruitment
• Increases muscle fiber tension
• Provides sufficient growth stimulus

Hypertrophy prioritizes muscular stimulus over performance preservation.

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How Progression Differs

To make this practical, let’s assume a 315 lb squat 1RM.

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Strength Progression

Primary focus: Increase load within high intensity ranges (80–95%+ 1RM).

Example progression:

• Week 1: 4×3 @ 85% (≈ 268 lbs), 2 RIR
• Week 2: 4×3 @ 87% (≈ 274 lbs), 2 RIR
• Week 3: 4×3 @ 90% (≈ 284 lbs), 1–2 RIR

Total weight lifted per session increases while reps stay low and quality remains high.

Strength progression typically means:

• Increasing % of 1RM
• Increasing total pounds lifted
• Maintaining rep scheme

Gradually reducing RIR across a cycle

It is precise, load-driven, and performance-focused.

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Hypertrophy Progression

Primary focus: Increase total stimulus within moderate intensity ranges (60–80% 1RM).

Using the same 315 lb 1RM:

70% ≈ 220 lbs

Example (double progression):

• Week 1: 3×10 @ 70% (220 lbs), 2 RIR
• Week 2: 3×11 @ 220 lbs, 1–2 RIR
• Week 3: 3×12 @ 220 lbs, 0–1 RIR
• Week 4: Increase to 75% (≈ 236 lbs) for 3×8–9

Here, progression may come from:

• Increasing reps at the same weight
• Increasing total volume (more total pounds lifted)
• Increasing sets
• Slightly increasing % of 1RM
• Training closer to failure

Hypertrophy progression is more flexible and volume-driven.

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The Core Difference

• Strength: 80–95%+ 1RM, 1–3 RIR. Progress by increasing percentage and total pounds while preserving performance quality.
• Hypertrophy: 60–80% 1RM, 0–2 RIR. Progress by increasing reps, volume, proximity to failure, and eventually load.

In simple terms:

Strength training asks, “Can you lift heavier weight?”
Hypertrophy training asks, “Can you create more total muscular stimulus?”