Autoregulation Q&A - #440

<p><a href="https://barbell-logic.com/team/jordan-stanton/">Jordan Stanton</a> returns to answer your questions on velocity based autoregulation. Why is this not for novices? What guidance would you give to lifters when the device tells you you should have a big PR? Who is a good candidate for velocity based training?</p> <h3>Autoregulation for Novices?</h3> <p>Form is not stable, and this is a requirement, especially for <a href= "https://barbell-logic.com/velocity-based-training-autoregulation-strength/"> velocity based autoregulation</a>.</p> <p>Novices, in addition to needing to improve technique and develop consistent form, beginners need to experience higher RPE sets.</p> <p>More advanced lifters cannot recover from RPE 9+ sets like beginners, can, but novices and early intermediate can benefit from just how heavy "heavy but doable" can be.</p> <h3>RiR & RPE - Are They the Same?</h3> <p>It depends.</p> <p>Some define Rate of Perceive Exertion (RPE) by Reps in Reserve (RiR). Others give RPE a more qualitative score.</p> <p>RPE comes from the endurance world, and can also be used for conditioning. For example, you might tell someone to run for 3 miles at RPE 6, which is an easy, conversational pace.</p> <h3>Is Autoregulation Just Changing the Intensity?</h3> <p>Not necessarily, though sometimes.</p> <p>The simple way to use velocity based <a href= "https://barbell-logic.com/autoregulation-for-strength-training-overview/"> autoregulation</a> is to identify your estimated 1RM for that day, and then perform the work sets based off that information.</p> <p>Similarly, a lifter may work up to a single at RPE 8, and then do back off sets from that single.</p> <p>Some autoregulation techniques adjust volume.</p> <p>A lifter could perform an AMRAP for one or multiple sets.</p> <p>For velocity based training, a lifter could adjust the volume based on velocity decay. One week, a lifter may only do 2 sets of 2, whereas the next it could be 5 sets of 2.</p> <h3>1RM Every Workout?</h3> <p>Some programs do work up to a heav