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Home Articles Training Muscle And Strength Basics - Understanding Autoregulated Progression
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Wondering when to add weight? This article explains the concept of autoregulated progression, and provides examples of how to use it with your
workout.
Autoregulation is a method of training in which you allow
your effort on any given day, or more specifically on any
given set, to determine the amount of weight you will use
next. This method of training can be integrated into just
about any existing workout structure and style, and is
easy to remember.
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For every rep you perform above and beyond your goal goal, add 5 pounds to the bar for your next
set. Other variables come into play that will force you to modify this approach, such as 5x5 training,
and heavy set first training. We will discuss these systems at detail later in this article.
So while benching, if your goal was 12 reps with 185 pounds, and you completed 15 reps, you would
use 200 pounds for your next working set. You exceeded your goal by 3 reps...3 x 5 pounds equals a
15 pound addition.
Note that a five pound addition works well for most exercises, but will not work for lighter isolation
exercises such as flyes and laterals. For these exercises, you will either need to microload (add
weight in half pound or one pound increments), or add about 5 pounds for every 3 reps above and
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01/01/2013
Muscle And Strength Basics - Understanding Autoregulated Progression | Muscle & Strength
beyond your rep goal. Unfortunately, most gyms do not have micro-plates, which limits your options.
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Muscle And Strength Basics - Understanding Autoregulated Progression | Muscle & Strength
reps on any earlier sets. In our example, the lifter overestimated his abilities but autoregulation kicked
in and brought him back down to a more manageable weight. During his next deadlift workout, our
lifter should have a very good chance of completing 5 sets of 5 reps with 300 pounds.
Reverse Pyramid Rep Structure
A reverse pyramid rep scheme has you performing your heaviest sets first, and then as you fatigue,
you will move on to lighter sets and higher reps. It is a little more difficult to autoregulate a reverse
pyramid rep approach. Rep goals will not be your only variable. You will also need to consider the
increase in reps from set to set, which will require a decrease in weight.
When moving from set to set using a reverse pyramid structure, for each additional rep required on
the next set, you will subtract 10 pounds from your working weight. You will also need to factor in
how you performed on your previous set (did you achieve you rep goal? Adjust the weight
accordingly).
So, for example, let's say you are starting with 135 pounds on the military press and your goal is 4
reps. You perform 5 reps. You are one rep above your goal, so you will add 5 pounds to your second
set. In addition, you must factor in the jump from 4 to 6 reps (a 2 rep difference) and subtract 20
pounds form the bar. This would be a net result in the use of 120 pounds for your second set.
Confused? Let's take a deeper look at a reverse pyramid, 4, 6, 8, 12 rep approach for the military
press:
Set 1 - 135 x 5. This is 1 rep above your goal of 4, so 5 pounds is added to the next set.
Because you are jumping to 6 reps (a 2 rep difference), you will also subtract 20 pounds for your
next set. This results in a net of 15 pounds removed from the bar (+5 for reps, then subtracting
20 pounds for the rep difference).
Set 2 - 120 x 6. This equals your rep goal of 6, so you do not need to add or subtract weight for
your next set based upon your rep goal. Because you are jumping to 8 reps for your third set (a
2 rep difference), you will need to subtract 20 pounds from the bar.
Set 3 - 100 x 11. This is 1 rep above your goal of 8, so 5 pounds is added to the next set.
Because you are jumping to 12 reps (a 4 rep difference), you will also subtract 40 pounds for
your next set. This results in a net of 35 pounds removed from the bar (+5 for reps, then
subtracting 40 pounds for the rep difference).
Set 4 - 65 x 13. This is 1 rep above your goal of 12, so you will start with 140 pounds on your
first set the next time you perform this exercise.
Please note that autoregulation for reverse pyramid rep scheme may require adjustments. For some
exercises you may need to subtract only 5 pounds for each rep increase from set to set. It may take
several workouts for you to figure out the best way to autoregulate this training style. In addition,
you may need to tweak rep ranges to better fit a weight used for a given exercise. Large jumps, say
from 10 to 15 reps, could lead to ineffective autoregulation.
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COMMENTS (7)
Add a comment
rsmgglen
Posted Sun, 09/26/2010 - 18:20
Great article on adjusting workout according to how your body is functioning during the
workout. Really practical guidelines.
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1
reply
Michael
Posted Wed, 09/29/2010 - 08:36
Fantastic article. I have been struggling to progress from a 180lb bench press and
needed some guidance. Just a quick question on performing the sets, would you
recommend an incline or flat bench for this exercise? I am performing the 5x5 structure
for this exercise.
1
3
reply
Steve
Posted Wed, 09/29/2010 - 09:08
Hi Michael,
I would recommend flat bench if possible.
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1
reply
Jack
Posted Sun, 10/03/2010 - 10:53
Hey Steve
Great article. I honestly did not know there was a specific way of progressing. This has
really helped me out. Thank you.
But I do have one question. I'm currently using your this
workout(http://www.muscleandstrength.com/workouts/power-muscle-burn-5-daypowerb...) and in your notes on power and muscle you say to not change the weight.
Would it be alright to use autoregulated progression in this workout?
Thank you again,
Jack
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reply
Steve
Posted Tue, 10/05/2010 - 11:24
Hi Jack,
I recommend the same simply because I don't want to make things too complicate
for the average lifter.
With that said, you certainly can use autoregulation.
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reply
akalanks
Posted Sun, 10/10/2010 - 16:06
tips are here in this article on adjusting workout and amount of weight according to
body performing,make life easy to every ones
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reply
jimbokhan
01/01/2013
Muscle And Strength Basics - Understanding Autoregulated Progression | Muscle & Strength
Posted Fri, 10/22/2010 - 21:57
great article. Before read it i was confused about how to raise the weight. TNX!!
1
1
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