What’s The Difference Between RPE, RIR And 1 Rep Max and should you be training to failure?
Why are these important? First up, I don't believe 1 Rep Max testing is that important. Outside of strength sports, it's not something I'd suggest considering. RIR and RPE can be helpful. On top of keeping a load log or log for your times/intensities in cardio, keeping a log of effort and fatigue can be a great way to ensure you are progressing in your training and watching your capacity to recover.
Let's break them down.
RPE - is a Rating of Perceived Exertion. Scores are usually 1-10 or 6-20. RPE is an effort-based rating and is more often used for cardiovascular training or rating an overall training session. In addition, it helps manage overall training stress and global fatigue.
RIR - is Repetitions In Reserve. Scores usually go from 0-5. RIR is a scale to determine proximity to failure in strength training. For example, 0 being you could not do another rep or failed at the last rep, 1 being that you could have done 1 more repetition at that load and so on. This scoring gives more accurate data on how taxing each lift is.
1 Rep Max - is a method of testing absolute strength. You work up to as heavy a single as you can manage. This data can help you determine what % of the load to use at your desired rep range. For example, 8 reps are 80% of your 1 rep max, and 10 reps are 75% of your 1 rep max. Over time, you can create your % strength profile versus using the group method.
From recent research, we know that training to failure isn't essential for strength or hypertrophy. Using RIR on your main lifts helps you decide whether or not to increase load or volume on the next set or session. Observing the scores of RIR and RPE across your workouts can help you manage your fatigue and guide you into using recovery protocols like deloads. Note: It takes a while to become proficient at using RIRs and RPEs. Some coaches say only to be used by experienced lifters, but I like to use them reasonably soon in someone's training. The sooner you start using them, the more skilled and accurate you will become.
There are four key things to think about:
For what goal is it NOT a good idea to train to fail?
Based on the research, if your main aim is to get stronger or you are training for health and longevity, then training for failure is NOT required. However, the research is less conclusive if you want to build muscle.
What exercises can I train to fail on?
Any exercise that is a low skill or supported in some way (machine-based training) or exercises you have a very high level of technical competency. Training to failure on a bicep curl is a million miles apart from taking a back squat to failure. Use isolation exercises to start to feel what it’s like to push to your limit.
When is it a good idea to train to fail?
Towards the end of a training phase/block, as you have been progressively overloading, it is logical that you have been going up through the loads and volumes. You will be much more likely to get into situations where you are up on your limit. But there is no need to force failure training if you are still making good progress on your training without failing.
How often should I be training to fail?
The more often you train to fail, the harder you will be to progress the load or volume. Failure training should be done relatively infrequently on anything outside of isolation exercises. If you know, you have multiple weeks left with an exercise, do NOT force failure. Instead, use an RIR (Reps In Reserve) scoring in your training log to track how hard each exercise is.
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