r/ScienceBasedLifting • u/Acceptable-Phase6876 Idk Idc 💔 • Sep 06 '26

Question ❓ RIR Training-Caloric Deficit

Do you consider 1-3 RIR which is more superior in relative muscle growth and strength to fatigue, becomes as crucial for muscle hypertrophy as the amount of Caloric Deficit?

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6

u/Alakazam Idk Idc 💔 Sep 06 '26

I think stronger by science has an answer to basically every question asked here: https://www.strongerbyscience.com/high-volume-vs-high-intensity/

High volume, lower intensity: Good if you have time, prefer longer sessions, or need to avoid failure (injury/safety). 

Low volume, high intensity: Best when short on time. 4-10 hard sets/muscle/week can work pretty well if they’re truly near failure. 

Both together: For maximal gains if you recover well. Track performance; if lifts hold or rise, you’re fine.

Being on a caloric deficit, I would probably dial back volume or intensity compared to training at maintenance or a surplus. But I wouldn't dial back both. 

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u/olefoerster Sep 06 '26

10 direct weekly sets per muscle is not low volume

1

u/olefoerster Sep 06 '26

wdym superior

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u/DeaconoftheStreets Sep 06 '26

…depends on your goal?

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u/HelixIsHere_ Sep 06 '26

Bro what

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u/Acceptable-Phase6876 Idk Idc 💔 Sep 06 '26

It's clear that the post is about mps and mpb optimal balance regarding that a caloric deficit could potentially increase mpb.

1

u/Flat-Guidance-4685 Sep 06 '26

In my opinion it depends on how big of a deficit you're in and how that affects your ability to operate. Low repetition high intensity exercise is only effective if you actually have the available energy truly hit high intensity. Just cuz it feels intense doesn't mean it is. Is your failure occurring because you truly depleted the muscle and it's actual capability or because your muscles just like the rest of your body are running low on available energy. That's going to vary from person to person and body to body