Familiarização com o Método de Repetições em Reserva em Iniciantes na Musculação

Abstract

The study investigates the repetitions in reserve (RIR) method as an alternative approach for intensity prescription in resistance training, specifically for beginners. RIR represents the number of repetitions an individual believes they can perform before reaching muscular failure and has been suggested as a more effective alternative to prescribe the load of the resistence exercices. The aim of this study was to evaluate whether a single familiarization session could improve the ability to predict RIR in beginners. Ten male participants with up to six months of experience in strength training performed two training sessions, with a 96-hour interval between them, using the preacher curl exercise. During the sets, the volunteers were asked how many additional repetitions they could perform, and this estimate was compared to their actual performance in subsequent sets. The study used statistical analyses, such as repeated measures ANOVA, to compare the percentage prediction error between the sessions. The results indicated a significant reduction in RIR prediction error between the first and second visits, particularly in the first set (10,6 ± 5,58% para 5,05 ± 5,91%)., suggesting that the familiarization process with the method contributes to more accurate predictions. However, this improvement was not observed in the subsequent sets, indicating that RIR tends to be more accurate in sets close to muscular failure. The study concludes that RIR can be an effective tool for intensity prescription in beginner training programs, allowing individualized adjustments in volume and intensity, optimizing performance, and minimizing excessive fatigue.