My Simple Formula to Effective Training: A 3-Week Mesocycle Approach
In the world of resistance training, understanding how hard to push yourself can be a complex task. Two metrics that have gained prominence in gauging training intensity are Reps in Reserve (RIR) and Rate of Perceived Exertion (RPE). This article will explore these concepts and delve into a specific training philosophy that employs a 3-week mesocycle approach, focusing on a descending RIR strategy.
NOTE: This is my preferred philosophy and is designed to fit my training style, I most often implement a strength foundation with a high-frequency full-body approach, this strategy may not be suitable or optimal for other training styles, with that said I believe this to be a solid philosophy for any beginner to intermediate lifter.
What are RIR and RPE?
Reps in Reserve (RIR)
RIR stands for “Reps in Reserve” and is a measure of how many more repetitions you could have performed in a set before reaching muscular failure. For example, if you complete a set of squats and feel you could have done two more reps, your RIR is 2. (READ THE FULL BLOG ON RIR HERE)
Rate of Perceived Exertion (RPE)
RPE, or “Rate of Perceived Exertion,” is a subjective measure of how hard a set feels. It’s often scaled from 1 to 10, with 10 being maximal effort. (READ THE FULL BLOG ON RPE HERE)
The 3-Week Mesocycle Philosophy
The philosophy under discussion involves training in mesocycles that last three weeks each, with a total of three mesocycles in a block. The unique aspect is the descending RIR strategy:
Week 1: Train to 3 RIR
Week 2: Train to 2 RIR
Week 3: Train to 1 RIR
Why This Approach?
1. Progressive Overload: This strategy naturally incorporates progressive overload, as you’re pushing closer to failure each week.
2. Recovery: Starting with a higher RIR allows for better recovery early in the mesocycle, preparing you for the more intense weeks ahead.
3. Adaptation: The varying intensity levels promote different types of muscular adaptations, contributing to overall strength and hypertrophy gains.
Practical Application
Exercise Selection
Choose exercises that you can safely perform close to failure. Compound movements are generally good choices, but isolation exercises can also be included, especially in the earlier weeks.
Volume and Frequency
As you’ll be pushing closer to failure each week, consider reducing the volume slightly to accommodate the increased intensity. The frequency of training sessions can remain consistent.
Monitoring and Adjustments
It’s crucial to listen to your body. If you find that you’re not recovering well, you may need to adjust the volume or take an extra rest day.
Those of you following my online training system will have most of this done for you and will then make specific alterations and selections based on your needs and preferences.
If you want to try this system for yourself you can claim my 21-Day FREE Transformation Chalemge below.
