"That's not training, that's theory!" Dorian Yates totally destroyed the modern method of 'Reps in Reserve' (RIR)

If Dorian Yates is known for anything (besides a back as wide as a runway), it's his uncompromising philosophy of High Intensity Training (HIT). His approach was simple: a few warm-up sets, followed by a single work set pushed to absolute muscle failure and beyond.

So it's not surprising that when Yates learned about the modern concept of RIR, where exercisers intentionally end a set a few reps before failure, his reaction was... well, typically Yatesian.

"Training for wankers."

In a recent interview, Yates confided that someone had shown him a training plan based on the RIR principle.

"They were showing me some study or paper that said, 'Do a set and keep two or three reps in reserve,' and I was like, 'What?'" describes Yates.

His immediate reaction was downright stern. He referred to it as "wanker's workout" (which can be loosely translated as "wanker's workout" or "workout for jerks").

"How the hell do you know you have two reps left?" asked Yates rhetorically. "The only way you can know is if you've repeatedly gone to failure in the past. But if you do it in every practice? That's just guessing. It's a theory. That's not training.

Why is RIR nonsense according to Yates?

For Dorian, it's simple. A workout designed to stimulate muscle growth must send a clear and brutal signal to the body. A signal that the muscle is overloaded beyond its current capabilities.

"It's just an excuse not to train hard," Yates said. "People don't want to train hard. It's uncomfortable. So they make up these theories."

According to Yates, any training that ends before failure is just "practicing" or "pumping." It's not a real stimulus.

"They can do 20 sets with a margin, but none of them will even come close to the intensity and stimulus of that one work set of mine to failure."

What is RIR (Reps in Reserve)?

To be fair, let's take a look at what the RIR method is all about. It is an intensity management tool, similar to RPE (Rate of Perceived Exertion).

• RIR 0: Absolute failure (you wouldn't pick up any more reps).
• RIR 2: You could do 2 more reps, but you've ended the set.
• RIR 4: You could do 4 more reps.

This method is popular today because it allows bodybuilders and powerlifters to better manage fatigue, train at a higher overall volume (more sets per week), and potentially train more often without totally "burning out" or risking injury.

Two Worlds: Intensity vs. Volume

Yates' critique perfectly captures the clash of two training philosophies:

1. Yates' Old School (HIT): growth is triggered by maximum intensity. One set to failure is all you need. Anything more is unnecessary and only interferes with recovery.
2. Modern School (Volume): Growth is primarily driven by total volume (number of hard sets per week). RIR is a tool to accumulate that volume without burning out the central nervous system.

For Dorian Yates, however, there is no compromise. If you don't leave the gym feeling like you're at the limit of your strength, you simply haven't trained. Is 'Reps in Reserve' really just "a theory for people who are afraid to train," as Yates claims? Or is it a clever way to manage progress and fatigue in the long term?

One thing's for sure - the '90s legend is clear in his philosophy and he's not afraid to say it out loud.

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