Weight Selection / RIR

For the past few weeks I’ve given many clients the following workout:

10-10-10-5-5-5
Goblet Squats
Push ups

The purpose of this rep scheme was to get a check in on reps in reserve—how many reps could you theoretically do if you didn’t stop at 10?

If you easily did 10 reps, say at 25 pounds, the 30 pound dumbbell or 35 pound kettlebell might not seem so intimidating for only 5 reps.

Weight selection like this makes sure you’re getting the right intensity for your workout. If you just choose the same weights regardless of the reps, you’re probably not challenge yourself enough. And if that’s the case, you’re not getting stronger muscles or signaling to your bones get in line.

I talk a lot about movement quality, playing the long game and pacing yourself. Don’t forget, strength training is intentional stress on your body so it adapts. Scenarios like this offer up a chance to take a risk, approach the edge and try something you might have avoided otherwise.

—Justin Miner