I want to try training by RPE/RIR (reps in reserve) instead of fixed percentages, but I worry about overthinking and miscalling every set. How do you use auto-regulation simply and accurately?
Keep it simple: aim for a target RIR (say 1-3 reps in reserve) on your working sets and adjust the weight to hit it. You don't need to be perfect - even roughly judging 'I had ~2 left' guides you to push hard without grinding to failure constantly.
How accurate do I actually need to be?
Not very, at first. Most people underestimate how close they are early on, then calibrate over months. Just honestly ask 'how many more could I have done?' and aim for that range. It sharpens with practice.
Pair it with logging - write the weight, reps and your RIR call. Over time you'll see if your '2 RIR' was really 4, and recalibrate. The data keeps your auto-regulation honest without overthinking it in the moment.
Use it to adjust day to day - feeling strong, the weight that's 2 RIR is higher; feeling beat up, it's lower. That's the whole benefit: it auto-adjusts to your readiness instead of forcing a fixed number on a bad day.
So target a rep range in reserve, log it, recalibrate over time, and let it flex with how I feel. That's less daunting than I thought. Thanks all.