On this episode of BPR, Derrick outlines exactly how much weight you need to be moving in the gym to see results.

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Traditionally, coaches and trainers utilized percentages to prescribe load, and the percentages are based on your one-repetition maximum (1RM). Here's the problem: even though the percentages work, they're not practical for 95% of the population.

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How many of you know your 1RM Back Squat, let alone isolation exercises like Leg Extensions and Biceps Curls?

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So, what's a more realistic and approachable way of gauging your intensity when resistance training?

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Reps in Reserve (RIR).

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What is RIR? What's the ideal RIR for muscle growth? How do you utilize it in resistance training?

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We answer all these questions and more in this episode.

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On a completely separate note, at the top of the episode, Derrick mentions a few opportunities that may interest you:

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EVOLVE - it's the final day to register for your 90-day group coaching program

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Apparel - the spring collection is still available (long sleeve, t-shirt, and cropped tank)

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7-day FREE Trial - choose from one of our three fitness tracks, get access to the app, and try out the interval-based workouts for a week