23 y/o
5’11
Male
78kg
around 12-15% bf
I’ve been in the gym for 6 months, progressing in my program with twice-weekly muscle training. I want to ease my recovery, currently at 0 RIR. Any advice? If I use 0 RIR in the first training block for all muscles, should I switch to 1 RIR or 3 RIR in the second block?
My daily cardio is 20 minutes on a treadmill at 12% incline, 4mph. On the second chest and back day, I switch incline db press to flat db press. I can only do 3 pull-ups without bands but i use bands to increase my reps to be more familiarize to the exercise.
Chest and Back
Banded Pullups: 5x5
Wide Hammer Strength Row: 2x8-12
Mag-grip Lat Pulldown: 2x8-12
Wide Seated Row: 2x8-12
Incline DB Press: 3x8-12
High Cable Flyes: 2x12-15
Low Cable Flyes: 2x12-15
Legs and Abs
Hip Thrust: 2x8-12
Hip Abduction: 2x12-15
Hip Adduction: 2x12-15
Calf Press: 4x15-20
Leg Press: 2x8-12
SLDL: 2x8-12
Leg Extensions: 2x12-15
Leg Curls: 2x12-15
Leg Raises: 3x10-15
Decline Crunches: 3x10-15
Shoulder and Arms
DB Shoulder Press: 3x8-12
Face Pulls: 2x8-12
Rear Delt Flyes: 2x12-15
DB Side Laterals: 4x12-15
DB Curls: 2x12-15
Cable Overhead Extensions: 2x12-15
Hammer Curls: 2x12-15
Rope Pushdowns: 2x12-15
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Progress the RIR over the training block.
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As you begin the New Block, drop to 3 RIR for the first week. It should feel a little easier this week. This will help you recover from the rigorous All The Way To Failure, 0 RIR training you did last block.
During the 2nd week, add a rep, so you’re working up to 2 RIR for your sets. Tougher than last week, but still not killing yourself, getting good sets in.
3rd week, add a rep so you’re at 1 RIR for your sets. Just a little more than last time. By now you should be totally recovered and feelin’ strong.
4th week, go to failure! Lift to 0 RIR, but beat the numbers that you did a the end of the last block. Make some progress!
Somewhere, Dr. Mike Isreatel must have a video on this.
I’ve watched his videos a lot, but I’m confused when he says beginners shouldn’t deload because we don’t create that much fatigue. so after the last training block should I go back to 3 RIR after the fourth week?
Some guys who post here were using the Renaissance Periodization app for awhile, so we got a look at how it does programming. According to the app, the deload is super easy, like training at 8 RIR for the week.
When you go back to 3 RIR, it’s not really a deload, it’s more like a reset where you go back closer to Minimum Effective Volume. Then, over the block you build back closer to Maximum Recoverable Volume.
It’s like going from “just enough” to “almost too much” over and over again.
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thank you so much for the advice. i will definitely incorporate it into my routine!
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No problem man, good luck.
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