30 Seconds SummaryBecome a true master: Autoregulation
- Autoregulation is a technique to adjust training and nutrition based on various factors including individual performance, feeling, and surrounding conditions.
- RPE (Rate of Perceived Exertion) and RIR (Repetitions in Reserve) are common methods used in strength and physique sports to measure exertion and reserve capacity during training.
- RPE was originally adapted from a scale designed for aerobic exercise, but has been modified for resistance training, typically ranging from 1-10, indicating the effort level of a set.
- RIR is a complementary approach to RPE, providing a more intuitive measure by indicating how many more repetitions one feels capable of performing.
- Incorporating autoregulation such as RIR can dynamically adjust training loads based on daily variability in performance capacity affected by factors like sleep, nutrition, and stress.
- Implementing RIR involves starting with familiarity using percentage-based programs, planning RIR targets, and eventually, potential practice with an autoregulated-only approach.
- For effective training management, a balanced RIR range is recommended with considerations for different stages of training (e.g., hypertrophy, strength, deload phases).
- Autoregulation requires skill and experience to accurately judge effort and is closely linked to maintaining proper technique during exercises.
- It may not always be the optimal tool for every situation, such as during deep competition prep or technique-focused sessions, suggesting a mix of percentage-based and autoregulation methods.
- The goal is to use autoregulation to optimize training effectiveness, adjusting efforts in line with one's current ability and safety, potentially enhancing long-term performance gains.
Revive Stronger
Pascal Flor
