Episode 13- Casual Chat About All Things RIR/RPE and Muscle Growth
Apr 22, 2021
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The hosts discuss training proximity to failure and its impact on muscle growth, exploring current recommendations and individual factors to consider. They also share their subjective experiences with different workout protocols and delve into research on decreasing intracept fatigue in hypertrophy training. The positive response and utilization of programming in the individualized programming group is also discussed.
Training closer to failure for muscle growth is a common recommendation, but there may be other options to consider for maximizing muscle growth.
The widely accepted recommendation of training with zero to four reps in reserve (RIR) may overlook other viable options for optimizing muscle growth.
Training closer to failure may have certain advantages in promoting muscle growth, but individual response and exercise selection variations are crucial factors.
Deep dives
Training closer to failure for muscle growth is largely speculative
The podcast episode discusses the speculative nature of training closer to failure for muscle growth. The hosts emphasize that there are still many unknowns and uncertainties regarding the optimal proximity to failure for hypertrophy. They suggest that while training closer to failure is a common recommendation, there may be other options to consider for maximizing muscle growth. The hosts caution that the podcast is largely speculative and that more research is needed to fully understand the impact of proximity to failure on muscle growth.
Proximity to failure recommendations generally centered around 0-4 RIR
The podcast explores the widely accepted recommendation of training with zero to four reps in reserve (RIR) for muscle growth. While this range is considered practical and effective, the hosts discuss the potential limitations of this recommendation. They suggest that this narrower focus may overlook other viable options for optimizing muscle growth. The hosts encourage listeners to consider whether there are cases where training farther from failure, beyond the 0-4 RIR range, may still yield optimal results in muscle growth.
Training closer to failure may lead to greater muscle growth in certain circumstances
The podcast delves into the idea that training closer to failure may have certain advantages in promoting muscle growth. The hosts discuss scenarios where training to failure or nearer to failure might be the preferred approach. They mention studies that suggest single-joint exercises and untrained individuals tend to benefit from training closer to failure. However, they emphasize that the individual response and variations in exercise selection play a significant role in determining the effectiveness of training proximity to failure for muscle growth.
The potential impact of technique deviation near failure on muscles trained
The podcast raises an intriguing point about potential technique deviations that occur when training close to failure on multi-joint exercises. The hosts suggest that as individuals approach failure, their technique may alter, leading to a shift in load distribution and potentially minimizing the stimulus on the target muscles. This observation sparks the idea that training farther from failure may help maintain optimal technique and load distribution throughout a set, potentially enhancing muscle activation and growth.
Periodization of proximity to failure for a balanced approach
The podcast discusses the concept of periodizing the proximity to failure during training cycles for hypertrophy. The hosts propose a strategy of varying proximity to failure during different phases of training to balance the benefits of different rep ranges and fatigue levels. By adjusting the level of proximity to failure, individuals can potentially optimize muscle growth while managing overall fatigue. This approach aims to provide a balanced framework that incorporates both lower fatigue and higher fatigue training strategies to maximize hypertrophy outcomes.
