Autoregulation for Strength Training: An Overview - #438

<div>Autoregulation adjusts to the lifter's actual, not expected, performance during a workout. Get an overview of this strength training method.</div> <div> <h3>Autoregulation - The Concept</h3> <p>The underlying concept is fairly simple: adjust the work sets to the lifter's performance during the workout.</p> <p>During novice linear progression, a lifter adds typically 5 pounds each week. The lifter adapts quickly while also lacking the ability to stress himself with a heavy work set like an advanced lifter can.</p> <p>If the lifter misses a rep or set, a programming change probably needs to occur. If the lifter has a bad workout but hits all the reps, then she learns about just how heavy "heavy" can be. It can be a qualitative experience in RPE 8.5+ sets.</p> <p>As the lifter advances, weight is often added less frequently, though you often see a linear progression of supplemental and accessory lifts.</p> <p>Without autoregulation, a lifter performs work sets based on a past one-rep max or similar maximal effort (e.g. 5RM) or her expected performance. Past performance does best predict future performance, but occasionally a lifter experiences workouts on the tails of the bell curve.</p> <p>A lifter may suddenly fail to hit prescribed reps or have to perform the reps at RPE 9+ effort, whereas the intended difficulty was closer to RPE 7.</p> <p>The other extreme is the unexpected easy day, when a PR might be available. Especially as a lifter progresses, these days come less and less frequently, so taking the PR may be warranted.</p> <h3>Subjective Autoregulation</h3> <p>The lifter can attempt to make a more-or-less educated guess on his 1RM from his subjective assessment using rate of perceived exertion (RPE) or reps in reserve (RIR).</p> <p>Work up to a single at RPE 8. This means you assess that you can complete 2 more reps. Then, perform 1x3 @ 93% and 3x5 @ 80%.</p> <p>If your RPE assessment is fairly accurate, the training stress and intensity that day will be appropriate - sufficient but not too much.</p> <