RIR | Increase in load (%) | Equation |
---|
1–2 | No change | – |
3 | 7* | Current load (kg) × 1.07 |
4 | 10 | Current load (kg) × 1.10 |
5 | 13 | Current load (kg) × 1.13 |
6 | 16 | Current load (kg) × 1.16 |
7 | 19 | Current load (kg) × 1.19 |
8 | 22 | Current load (kg) × 1.22 |
9 | 25 | Current load (kg) × 1.25 |
10 | 28 | Current load (kg) × 1.28 |
- RIR, repetitions in reserve; kg, kilogrammes of weight plates on the exercise machine
- The participants will take as many repetitions as possible until muscular failure in the third set during the RIR test. If the participant can complete three repetitions more than prescribed (12, 10 or 8 repetitions), the increase in load will follow the equations above and the new load will be initiated at the following resistance training session. The percentage increase in load is adapted from previous studies [102]
- *Minimum increase with one weight plate corresponding to 2.5–10 kg depending on the specific exercise machine