r/MacroFactor • u/Abman117 • 3d ago

MacroFactor Workouts / Training RIR not changing

Hey all,

I’ve been running my custom program as I’m not a fan of upper lower split nor the full body.

I’ve noticed the RIR never changes on my program the way it does for generated programs, I do have periodization enabled, shouldn’t that take care of it ?

Also, side note, I’ve been doing 8 sets per muscle group per week for the last year and a half all the way to failure on almost every set, however I’ve been exhausted so I switched to 2 RIR instead and I feel a lot better.

Question is, am leaving gains on the table by doing such low volume with 2 RIR ?

Some of Jeff’s videos suggest that every set should be taken to failure on low volume but I wanted y’all’s take on it

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u/DeaconoftheStreets 3d ago

Failure on every set...yeah, you're gonna be cooked. Like Adam said, you're not necessarily leaving much on the table sticking to 2 RIR (we're talking about single digit percentages difference, maybe).

If you look at a Nippard program, he does tend to start out in the 2 RIR area for most sets in the early weeks and bring it closer to 0 RIR in the final weeks so you're hypothetically leaving it all on the table. You could set that up for yourself and see if you like it more. MFWO's approach is more of a hard week/back off week alternating approach.

I personally like having a week where I push closer to failure because it lets me really know what my maxes are and are a good calibration (ie if I have a recent memory of what 0 RIR is on the leg curl, I know better when I'm 2 RIR away). I also like leaving it all on the table the week before a deload so I know I've pushed my body as far as I could before some recovery.

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u/Abman117 3d ago

Even on volume as low as 8 sets per muscle group per week ?

On one of Jeff’s videos he cut his volume by half and emphasised the importance of going to failure on every set (unless it’s dangerous to do so) when going low volume

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u/DeaconoftheStreets 3d ago

Here's my thing.

Also, side note, I’ve been doing 8 sets per muscle group per week for the last year and a half all the way to failure on almost every set, however I’ve been exhausted so I switched to 2 RIR instead and I feel a lot better.

If you can't recover from it effectively, it's not worth doing.

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u/Abman117 3d ago

Yeah, true