AUTO-REGULATE Your Training For GOD TIER GAINZ!!

Auto-regulation is a method of training where each load used in a session is based upon the body's readiness in said session. Essentially, it refers to the fact that you only use the weight that your body "feels" like it can lift on a particular day. 

The reason this method of progression is so effective is that your body's readiness to lift some heavy weights WILL fluctuate on a day-to-day basis. On some days you may not get adequate sleep, on other days you may have stress, or your recovery may have been halted in a specific week. Even if your recovery is on point, these arbitrary external influences are bound to pop up now and then. What this means is that on some days, you may not be able to actually lift the weight which is programmed for you if your body doesn't feel ready/capable.

In an auto-regulated style of training, you only do what your body is capable of. The best way to incorporate auto-regulated training is through ramp-ups. A ramp-up is when you work up to a heavy top set for that day. I have detailed how to ramp-up properly in an earlier blog post, which you can read here. Basically, in a heavy training session, you would work up to a top set, and then you could also do some backoff sets with lighter weights. The main point is that you only work to a weight which feels heavy on that specific day. Just because you hit a certain weight last week DOES NOT mean you will hit the same weight the next week. Performance fluctuates, and so you should only go as far as your body is capable. Trying to reach to far could lead to injuries.

If you are more hypertrophy focused, you could also base your other sessions on your ramp up. For example, on one day I could ramp up to a heavy top set of 5 reps on the back squat. Then, on my other leg day, I could use 80% of the top set for a 5 x 5 volume session. This way, your fatigue and performance is managed throughout the week whilst still progressing in your lifts. Of course, if you care just about strength, you could simply do a ramp up in every single session, in addition to 2-3 backoff sets.

I want to note that linear progression is not a bad progression method. I think it is applicable to most of the population most of the time. However, for serious trainees looking to gain specifically strength, I couldn't recommend auto-regulated training more highly. It is important to mention that you should only auto-regulate your big, compound lifts. Isolation work lie curls, triceps, and machine work does not need to be auto-regulated, and you can use simple straight sets there.

Keep training like creatures!