Reps in reserve versus fixed rep scheme
There are two common approaches to performing a weight lifting set:
- Fixed rep scheme — performing a predetermined number of repetitions regardless of the lifter’s perceived effort or fatigue level.
- Reps in reserve — performing a set while stopping a specific number of repetitions short of failure based on the lifter’s perceived effort and fatigue level.
In general, I favor reps in reserve because it encourages you to listen to your body — to do more when you can, to do less when you’re not as well rested. It ‘right sizes’ according to how you’re doing that day.
I think this is a sensible way to think about how we tackle our work outside the gym too: if you have a ton of energy in the tank, it makes perfect sense to work harder than usual. If you have low energy, it makes perfect sense to slow down a bit so you can restore some energy.
This approach to listening to your body helps prevent burnout and is far more sustainable than attempting to achieve the same output every day regardless of how you slept the night before or what you may have going on in your life.
Of course our minds and bodies are also remarkably resilient and can go quite far when circumstances call for it, so there’s no need to be excessively gentle with ourselves.
But still — by following these guidelines more often than not, I imagine we’ll be more much successful in our endeavors and more fulfilled in the process.
