What is rir in lifting?

RIR stands for "Reps in Reserve" which is a method used in weight lifting to determine how many reps one has left in them before reaching failure. It's a good way to make sure you're not pushing yourself too hard and risking injury but also ensuring that you're pushing yourself enough to see results.

RIR is calculated by the number of reps you have left in the tank before reaching failure. For example, "2 RIR" means you could have done 2 more reps before reaching failure. The general rule is to aim for 1-3 RIR in your workouts, meaning you should stop a set when you have 1-3 reps left before failure.

Tracking your RIR can help you progress over time and adjust your weights accordingly. It's also useful for creating personalized workout plans to ensure you're not overtraining or undertraining certain muscle groups.

Overall, incorporating RIR into your lifting routine can help you stay safe, avoid injury, and see progress over time.