Intensity - RIR & RPE
RIR & RPE are both tools to rate how difficult a set was. It's incredibly important to understand use this system so we are continuously achieving the necessary stimulus to elicit the muscle adaptation we want. Simple terms: training hard enough to grow muscle.
RIR
RIR is short for reps in reserve. It's literally that, how many reps do you have left in the tank at the end of your set? Say your program is prescribed 10 reps, how many more could you do past that? If your program is 3RIR, you should be aiming to only have 3 reps left in the tank. Any more and the weight needs to go up. If you're struggling to get to 10, you might need to lower the weight. Hitting failure for all sets can actually end up being counter productive. We could end up over training and burning ourselves out.
Hot tip: Not sure how many you have left in the tank? Test it! Keep going until you do reach (muscular or technical) failure. If you end up doing 6,7,8+ more.... then obviously it wasn't really 2-3RIR and you are stronger than you think. Don't sell yourself short, chase those gains!
RPE
RPE is rate of perceived exertion. This is an interesting one because this can change week to week, depending on how you're feeling. The scale is 1 being super easy and 10 being absolutely dying (failure). So if we think about it, RPE 8 and 2RIR would be roughly the same (see table below). Now what makes this interesting is that the scale is your perceived exertion, where RIR is more practical - how many do you have left. One week you might be shoulder press 15s and it feels like RPE 6 and the following week (say it's period week and you've been sleeping rubbish) that same weight might be RPE9. This method is very self regulating and can actually help us to train to what we are capable that day and avoid burning out. Again, be honest with yourself - was it really that RPE or are you just saying that?
TRAINING!
Training Accessories
Click here for a video I did on the client only Facebook group about accessories!
Wrist Straps:
An amazing training accessory if you are struggling with grip strength. Straps don't automatically mean you'll be stronger and lift more weight, but there is every change you'll be able to lift more because of your ability to hold the load the whole time and not slip. This way we can really focus on the muscle we are working. Often when we are moving in to heavier weights (even machine based, not just DB and BBs) it's our hands/grip that will give up on us first. Makes sense considering they're probably smaller and weaker than whatever muscle you're training. So overcome this by using wrist straps.
Wrist Wraps:
Lifting Shoes:
Knee Sleeves:
Overcoming Gym Anxiety
Gym anxiety is probably more common than you think. To be honest, I still get it sometimes, especially if I'm training somewhere new. But gym anxiety shouldn't stop you from going after what you want. So let's this about how can we alleviate some of this stress and make it easier for you to get in and GET IT DONE!
Get yourself a coach & a program:
First and foremost, know EXACTLY what you are doing when you walk in the gym. If you are aimlessly trawling through all lost doing random exercises, then I'm not surprised you have gym anxiety. You're also wasting your time and leaving progress on the table. Having a coach and a program will give you the guidance and confidence you need in order to nail your sessions and make the progress you desire. Plus having someone to review your technique and ask questions to is the icing on the cake to constantly improve.
Get a training partner:
Whether it's a friend, family member, a PT or someone you met at the gym, having the support of someone there can take away the insecurities of training alone. You don't have to be doing the same workout, but having them around can put you at ease. You'll be more accountable to turn up and train too knowing there is something there waiting for you!
Put your headphones in:
Listen to music that makes you feel more confident and train like a bad ass. Or maybe a podcast that you're really in to so you can just switch off. Sometimes I put my headphones in and listen to nothing at all lol it blocks out the noise around me so I can focus on my session, but also makes people think I'm in the zone and I can be left alone.
Dress as a bad a$$ b*tch:
Wear what makes you feel like the epic queen you are. Shorts and a big tee? Matching animal print activewear? Sweet kicks, hair out, make up on - whatever it may be. Be authentic and honest to what makes you feel amazing, regardless of what anyone else is doing. My motto is look good, feel good, train good.
Find a gym you feel comfortable in:
My first gym was a female only circuit gym. I then went to a big box gym but only used the female section. Slowly over time I've grown to loving using all parts of a gym and sharing weights with the big boizzzzz. Find somewhere you feel comfortable being in, especially if you're still finding your feet. Also consider when might be the most quiet time so you don't feel swamped with people around you.
No one actually gives a fk about you:
Lol sorry, harsh but true. Do you notice anyone else in the gym when you're training? Probably not. And guess what - they don't notice you either! Don't compare yourself to others or think you're less worthy of being there. Everyone is there for the same reason, so focus on yourself and make sure you spend the time training hard, not worrying about what other people might think.