增肌计划的容量设计

Cyber One-Punch Man

已于 2022-03-08 00:24:40 修改

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于 2022-02-26 12:41:35 首次发布

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RIR: Reps In Reserve, how many more reps could you do before failure (technical failure OR actually missing a lift). ¹

RPE: Rate of Perceived Exertion, was a concept initially developed by Gunnar Borg to quantify perceived exertion of (conditioning) exercise.

一般力量举中大部分为百分比结合RPE，肌肥大领域用RIR

xRIR = (10 - x)RPE，例如：
3+ RIR (or RPE < 7) = More than 3 Reps In Reserve = more than 3 repetitions away from (technical) failure
3 RIR (or RPE 7) = 3 Reps In Reserve = 3 repetitions away from failure
2 RIR (or RPE 8) = 2 Reps In Reserve = 2 repetitions away from failure
1 RIR (or RPE 9) = 1 Rep In Reserve = 1 repetitions away from failure
0 RIR (or RPE 10) = 0 Reps In Reserve = 0 repetitions away from failure/max effort

Dr. Mike Israetel 关于增肌的建议