As you get into your Juggernaut AI training program, two key concepts you'll encounter are RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve). Understanding these will help you get the most out of your training.
What is RPE?
Rate of Perceived Exertion (RPE) is a scale used to measure how hard a set feels. Typically, it’s applied to your bigger lifts, such as squats, bench presses, and deadlift variations.
Example: If your program prescribes 5 reps at 8 RPE, it means you should choose a weight that allows you to perform 5 reps with the feeling that you could still complete 2 more reps.
The program will suggest a weight range based on your maxes or estimated maxes, and your performance during warm-ups will help you decide where you fall within that range. If you're feeling strong, aim for the higher end of the range. If the weights feel heavier, opt for the lower end.
What is RIR?
Reps in Reserve (RIR) is commonly used for accessory exercises. Instead of prescribing an exact number of reps, RIR sets a target for how many reps you should have left in the tank before stopping.
Example: If you’re doing dumbbell curls with 40 pounds at 3 RIR, keep doing reps until you feel like you can only do 3 more reps, then stop and enter your total reps into the app. The app will track these numbers and make future weight suggestions based on your input.
Why Accuracy Matters
Both RPE and RIR are essential for fine-tuning your training. For bigger lifts, the RPE ratings you input will adjust your weights and volume from set to set, and influence your targets for future weeks. For accessory work, RIR ensures you're progressing gradually without overdoing it.
When in doubt, be conservative. You’re better off rating a set slightly lower (e.g., RPE 7 instead of 8) than overshooting. This helps the program adjust gradually and avoids building up unnecessary fatigue too early in your block.
Building Up Over Time
Especially during the first week of a training block, it’s important to start light and let the intensity build. For example, if you’re aiming for an RPE 7 in week one, it’s better to undershoot slightly (e.g., RPE 6) than overshoot and hit RPE 8 or higher. This allows you to ramp up over the course of the block and finish stronger.
Over time, you’ll progress through more challenging weeks, such as aiming for RPE 8 and beyond, allowing you to peak at the right time without accumulating excessive fatigue early on.
Final Tips
RPE and RIR play critical roles in your program's ability to adapt to your needs. These numbers, combined with your readiness ratings, are used by Juggernaut AI to adjust your training volume, intensity, and frequency. Accurate input leads to smarter programming and better results.
Remember, the principle of overload dictates that training should gradually increase in difficulty. By being conservative at the start of a block and letting the training intensity build, you set yourself up for long-term success.