The main difference between RPE (Rate of Perceived Exertion) and RIR (Reps In Reserve) is that RPE measures how hard you feel you are working on a scale from 1 to 10, while RIR estimates how many quality reps you have left before failure. Understanding when and how to use each can help you tailor weight training for strength or muscle growth, select the right working weights, and make adjustments based on your daily readiness, which is crucial for making progress and avoiding unnecessary fatigue.

In this “Peak Physique Podcast,” host Andre Adams, an IFBB Physique Olympian and NASM Master Trainer, explains the origins and practical application of RPE and RIR, showing how these methods apply to both strength and hypertrophy (muscle-building) programs. He offers actionable advice on structuring sets, adjusting volume and intensity, using feedback loops, and knowing when to push or back off to maximize adaptation and recovery.

By the end of the episode, listeners will know how to fine-tune their training programs using RPE and RIR, match effort to exercise type and workout goals, and progress safely whether training themselves or clients.

Chapters: 

00:00:48 What are RPE and RIR, and how did they originate? 

00:02:56 How do RPE and RIR compare and what do they actually measure? 

00:04:08 How does RPE adapt to changes in daily readiness and one-rep max? 

00:06:02 When should you use RIR, and how does it relate to training volume and goal? 

00:07:48 When is it safe or useful to train at RPE 10 or 0 RIR? 

00:09:07 How do you apply RIR in high volume bodybuilding and physique training? 

00:12:05 How should you match effort (RPE or RIR) to compound versus accessory exercises? 

00:13:53 How does training volume affect appropriate RPE and RIR targets? 

00:15:31 How do you use double progression and feedback loops to structure progression week over week?

 00:17:01 How do working sets and accumulated fatigue influence set and rep selection?

 00:18:52 What is an example of week-by-week RIR and RPE progression for hypertrophy? 

00:22:19 What can you do when you cannot keep increasing weight and still need intensity? 

00:23:31 What is the main goal when using RPE and RIR in programming? 

00:24:41 How do you accurately assess your real RPE or RIR and why does it vary?

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The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM.

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