무조건 실패 지점까지 하는 건 성장은 멈추고 피로만 쌓이는 ‘정크 볼륨’의 지름길입니다. 내 컨디션에 맞춰 운동 강도를 자동 조절하는 RIR 훈련법과, 감각을 과학으로 바꾸는 3가지 실전 기술(과부하, 영상, 실패 경험)을 공개합니다
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https://notebooklm.google.com/notebook/5b1dc8df-1538-488e-8611-7507e214be02?authuser=4
00:00 RIR(Reps in Reserve)에 대한 오해와 진실
03:06 과학적 팩트체크: 사람들은 RIR을 얼마나 정확하게 예측하는가?
05:15 당신의 RIR 예측 능력을 향상시키는 3가지 기술
참고 자료
1. Accuracy in Predicting Repetitions to Task Failure in Resistance Exercise: A Scoping Review and Exploratory Meta-analysis. *Sports Medicine*, National Institutes of Health, 2021.
2. “Just One More Rep!” – Ability to Predict Proximity to Task Failure in Resistance Trained Persons. *PubMed Central*, National Institutes of Health, 2020.
3. Factors Influencing the Accuracy of the Repetition in Reserve Scale in Resistance Training: A Systematic Review. *Physical Therapy Reviews*, Taylor & Francis, 2025.
4. Modeling the Repetitions‐in‐Reserve‐Velocity Relationship: A Valid Method for Resistance Training Monitoring and Prescription. *PubMed Central*, National Institutes of Health, 2024.
5. Ability to Predict Repetitions to Momentary Failure Is Not Perfectly Accurate, Though Improves with Resistance Training Experience. *PubMed Central*, National Institutes of Health, 2017.
6. Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. *PubMed Central*, National Institutes of Health, 2016.
7. Similar Muscle Hypertrophy Following Eight Weeks of Resistance Training to Momentary Muscular Failure or with Repetitions-in-Reserve in Resistance-Trained Individuals. *Journal of Sports Sciences*, Taylor & Francis, 2024.
8. Influence of Resistance Training Proximity-to-Failure, Determined by Repetitions-in-Reserve, on Neuromuscular Fatigue in Resistance-Trained Males and Females. *PubMed Central*, National Institutes of Health, 2023.
9. Estimating Repetitions in Reserve During the Bench Press Exercise: Should We Consider Sex and the Exercise Equipment? *PubMed Central*, National Institutes of Health, 2024.
10. Exercise Type, Training Load, Velocity Loss Threshold, and Sets Affect the Relationship Between Lifting Velocity and Perceived Repetitions in Reserve in Strength-Trained Individuals. *PeerJ*, PeerJ, Inc., 2025.
11. Velocity Based Training. *NCAA.org*, National Collegiate Athletic Association, 2015.
12. Is Load Progression Necessary for Hypertrophy? *MyoJournal*, MyoJournal, 2020.
13. How Accurate Are People at Predicting Repetitions in Reserve? *Biolayne*, Biolayne LLC, 2020.
14. Reps in Reserve (RIR): What You Need to Know. *NASM Blog*, National Academy of Sports Medicine, 2020.
15. How to Estimate Reps in Reserve for Muscle Growth. *RP Strength*, Renaissance Periodization, 2020.
16. Articles and Videos. *MASS Research Review*, Stronger By Science, 2025.
17. Training to Failure: Pros & Cons, Benefits for Muscle and Strength Development. *Dr. Muscle*, Dr. Muscle, 2024.
18. Last Rep Velocity & RPE: Autoregulated Strength Training with VBT. *VBTcoach*, VBTcoach, 2025.
19. Velocity-Based Training Options for Strength. *SimpliFaster*, SimpliFaster, 2025.
20. RPE vs RIR: Which Intensity Metric Should You Use for Smarter Strength Training? *Just12Reps*, Just12Reps, 2025.
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