🔥 Legs Day Rules
✅ Repetitions in reserve (RIR) is the number repetition a lifter has before they reach failure on a lift. It’s something that I use with the athletes that I coach, and it’s a great way to manage their lifting effort throughout a training block. Here’s an example of what I mean.
🚨 Week 1 – Bench Press: 205 lbs x 3 sets x 8-12 reps with RIR = 3
✅ The above means I want the lifter to stop ~3 reps short of failure. This stops them from taking sets too failure which can cause unnecessary amount of fatigue, especially in the early part of a training block.
🚨 Week 3 – Bench Press: 215 lbs x 4 sets x 8-12 reps with RIR = 1
✅ As we push to increase reps or weight used later in the training block, or the week before a deload (recovery week), we can push things closer to failure and use a lower RIR of 1.
🚨 Testing – 1 rep max testing or as many reps as possible (AMRAP) = 235 lbs x 1 set x Max Reps with RIR = 0
✅ For testing periods or AMRAP, the lifter would do as many reps as possible and would go to complete failure to see how they’ve progressed. This can be useful for more advanced lifters who are making small gains from one training block to the next.
🚨 HOW TO LEG PRESS
There are a lot of people who don’t feel like training or people who want to boost their ego. Hand positioning and a bad ROM during the leg press can have a huge impact on your muscle growth. You often see that people use there hands on top of their knees during execution.
Yes when pushing the plate out of the starting position you can do this to put you through this first piece. Then align your hands with the handles. Placing your hands on your knees will make you take power and help out from your hands. So don’t let your hands flutter loose during the execution, but hold the handles tightly so you can maintain tension on your whole body and create more leverage.
🔥 VIDEO GUIDE LEG PRESS: