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/fit/ - Fitness & Health
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Anonymous 20/01/17(Fri)03:36 No. 33123
33123

File 157922860349.jpg - (7.63KB , 400x400 , vision.jpg )

sup /fit/,
I'd like to autoregulate my workouts as much as possible, but don't want to use RPE/RIR methods as I find them to be overly arbitrary and not very effective.

Ideally I'd like to find ways to autoregulate both intensity, repetitions and volume (as per sets volume). How would you do that?

I'm a novice-intermidiate and can train everyday.


>>
Anonymous 20/08/25(Tue)12:53 No. 36175

Build up to a heavy single first, then base the rest of your sets of that exercise on a certain percentage for example 75% of the heavy single for 3 sets of 10


>>
Anonymous 20/08/25(Tue)12:53 No. 36176

Build up to a heavy single first, then base the rest of your sets of that exercise on a certain percentage for example 75% of the heavy single for 3 sets of 10


>>
Anonymous 20/08/28(Fri)14:29 No. 36203

try EDT


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Anonymous 20/09/07(Mon)12:28 No. 36289

RPE or RIR are just over complicated ways of saying “don’t go all the way to failure”.

Just go lift, aim to increase on last session, and if you don’t increase load just do a bunch of similar work without going to failure (1 or 2 reps in the tank).


>>
auto regulation G 20/10/28(Wed)11:43 No. 36646

Working up to a heavy single is a great method but if you don't lift at that intensity often then your warm ups serve as a good indicator about your lifting ability for the day. Even as simple as a 50% of weight to be lifted for 4-6 reps then 75% predicted weight for 2 reps then 90% for 1. You can then use how those last 2 sets felt to dictate whether you will be lifting as predicted, lifting more or whether you will have to reduce volume for the day as you are feeling fatigued, not as strong etc. Always reduce volume but not intensity.


>>
auto regulation G 20/10/28(Wed)11:43 No. 36647

Working up to a heavy single is a great method but if you don't lift at that intensity often then your warm ups serve as a good indicator about your lifting ability for the day. Even as simple as a 50% of weight to be lifted for 4-6 reps then 75% predicted weight for 2 reps then 90% for 1. You can then use how those last 2 sets felt to dictate whether you will be lifting as predicted, lifting more or whether you will have to reduce volume for the day as you are feeling fatigued, not as strong etc. Always reduce volume but not intensity.


>>
The_0ne 20/12/12(Sat)10:37 No. 36988

Check out alpha body by Alphadestiny. It's exactly what you're asking for. Autoregulated whilst manipulating volume day and intensity



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