TEAM UNCHAINED FAQ

Reps in Reserve is method to measure the intensity of a lift by describing how many more repetitions you could perform before technical failure (an inability to perform the lift with good form).

Let’s say you are supposed to do front squats for sets of 8 with 3RIR. You will try to find a weight that feels like you could have done 3 more reps with good form before failing.

RIR is simply a tool to help you autoregulate your own training and make sure you are working hard enough to build muscle/get stronger but not so hard that you are not able to recover. RIR also helps you build through the cycle. For example, if week 1 you go all out and hit 0RIR.. Where are you going to grow next week?

The goal of strength training is to lift heavier and heavier weights. Hopefully your 2RIR at the end of the program is more weight than your 2RIR at the beginning… but some weeks will be harder than others and you might not be able to increase weight or reps. That’s ok! As long as you are hitting your RIR target, you are working hard enough. Strap in and enjoy the ride!

For main lifts (squat, bench, deadlift) you need to rest 90s-5min between sets. If you are starting to tire out too fast on your main lifts, you probably didn’t rest enough. The heavier or more reps that are in the program, the longer you need to rest. For max attempts, you may need to rest 5-10 min.

As for accessories, you should rest 45s-2min. As soon as you feel ready, go again! Stay off your phone and stay focused!

As you get more and more in shape, your rest times may decrease. But this ain’t a race! Remember, quality > speed.

Not everyone can train 5x a week and that is OK! You can still make progress with 3-4x a week.

Option 1: I would take out both or choose either the shoulder or big bad b00ty day. This depends on your personal goals.

Option 2: Combine bench and shoulder day by using the top 3 exercises from each. The same goes for squat and big bad b00ty day!

TEAM UNCHAINED is a group program and nutrition is highly individual. I recommend all athletes use the RP Diet app because it will give you a plan based on your unique goals, body type, and activity level.

I will alway give an estimation of intensity (light, medium, hard) for workouts to go along with the RP Diet app on the workout day’s intro notes.

Please use my link in order to get a discount: https://rp.app/code/KRISPY10

If you need more help with the app please check out my video here.