1. RIR (Reps in Reserve), RPE (Rate of Perceived Exertion)
RIR 0就是力竭，RIR 1 代表你還可以做多1下，RIR 2 代表你還可以做多2下。超過 RIR 0 通常都代表你要做半程動作 (half reps)、作弊動作 (cheat reps)、動作變形、增加受傷風險、恢復困難。
RPE 是運動自覺強度，如果是1-10 的量表，10 減去 10 RPE = RIR 0 。因為RPE較主觀，所以RPE也在健力，帶氧運動、計時項目中使用。
對很多人來說，其實不需要每組做到RIR 0 都可以進步。如果每組做到RIR 0 (力竭)，可能會影響進度，尤其是你的休息不夠。反而，孤立動作(isolation exercise) 有時可以做至RIR 0，尤其是(每個動作)的最後一組。有時候，適當減少負重 (deload)，讓身體恢復會更快。當然，如果你是(自己認為)老手，也可以做多些RIR 0，因為你已經知道RIR 0 的好處與後果。
RIR 0 means you have reached failure, RIR 1 means you have 1 more rep in your tank and RIR 2 means you have 2 more reps in your tank. Beyond RIR 0 often means you need to perform half reps, cheat reps, unusual engagement of other muscles to finish a “rep”, meaning an increase in risk of injury and time to recover.
RPE is rate of perceived exertion. If we are using 1-10 scale, 10-10 RPE = RIR 0. As RIR is more subjective, RPE is more frequently used in powerlifting, aerobic exercise and timed events.
To many people, it is not necessary to perform reps to failure every set. If you do, your progress may be hindered, especially with little rest. On the contrary, isolation exercises can be performed more reps to failure, especially the last set of each exercise. Sometimes it is better to deload to allow body to recover faster. Of course, if you know the effects of “reps to failure” and you know how your body react, you can perform more “reps to failure” for growth.
Last updated on February 19th, 2026 at 11:31 am
