Mike, Personal trainer & Coach.
beyond2c
Published in
1 min readJun 2, 2023

--

If strength & hypertrophy is the goal 0 reps in reserve are not needed. But approaching a real but controlled injury-free failure for the very last set during your weekly workouts absolutely has a place.

Assuming that you also eat well ( enough protein first and foremost 1.6 G/Kg BW/day minimum, + nutritionally complete ) and prioritize recovery properly one set to RIR 0 or 1 per exercise certainly doesn't hinder progress at all.

It can actually maximize your progression.

Just as how training strictly and isolated has a place in a good fitness plan, and doing big compound lifts with 100% intensity.

It's all about your goals, capacity, and fitness years and, of course, how fact-based you are in your approach to fitness, nutrition, sleep, and recovery.

Proper deload phases where you still train, just at a lower volume, load, and effort, that happens when you actually need it, as opposed to following a strict calendar schedule might for some, like older athletes, be the preferred way to better results, and less exhaustion.

But in between those lower intensity phases, approaching one set of RIR 0 or 1 per exercise will not be detrimental to people’s progression. There are many studies and real-life examples of older people greatly benefitting from doing heavier lifts with a bigger effort.

--

--

Mike, Personal trainer & Coach.
beyond2c

Personal trainer, recovery, stress, Health, Nutritional, Strength, Cardio, PN1 & master coach @ Strength By Fitness.