Auto Regulation And How You "Feel"

Auto regulation is about how you should train on any day based on how the bar is moving. Not about how you feel. When it comes to lifting, how you feel on any given day, is not always the best indicator on how you will perform that day. Well then, how do you know? You assess the bar speed or how the weight feels relative to your previous lifting sessions.

If you train too hard when you're not feeling well or when the weight isn't moving as it usually does, can lead to accumulating fatigue over time and sabotage your results.

When it comes to programming all it really is, is trying to get the best results for your body, based on your goals. The frequency, reps, sets, build up over time. It's a gradual process and you don't go and train super hard immediately. We want to train with intelligence and patience and auto regulation is a big part of that.

So if the bar isn't moving well based on how it usually does and you aren't feeling your best, auto regulate. Don't go as hard as you normally would. You may have to lower the volume for that day. So if you were going to do 4 sets of 8 reps maybe you do just 3 sets of 6 reps for that session.

On the other hand if you base your workout on how you feel and not on how the bar and weight is actually moving, you can be missing out on progress. Say you are feeling under the weather and you were going to PR that day, test how the bar is moving before you give up or try on that attempt. If it moves as it should/has been then go for that attempt. You may feel bad or slow or just tired, but the bar may be moving the same as it normally does. The opposite can also be true, you could feel absolutely AMAZING but the bar barely moves.

Generally we want to use some sort of benchmark to gauge how the bar moves for all of our sessions. Use certain weights (such as 225 squat) to compare across all of your sessions. Let us know what you think or if you auto regulate yourself.




THE SHAMELESS PLUG

We just so happen to have our own programs that can help you in your fitness goals that we think are pretty awesome. Last time, we let you know that even our moms confirmed this with us and we are here to tell you again... THAT THEY STILL THINK THE COURSES ARE AWESOME.


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12 Week Strength and Fat Loss

There's the 12 Week Strength and Fat Loss program which was designed to lock away your gains from the eternal battle of going catabolic. There's a macro calculator for guys and gals, full training program using RPE and percentages so you can auto-regulate, in-depth training videos on the big three (squat, bench, and deadlift), and a bit more. It's the program we worked the hardest on and are the most proud of. You can get that here, or by clicking the picture above.


Sheiko Intermediate Offseason

There's the 30 Week Sheiko Intermediate Offseason, If your goal is to become a better lifter, you'd be hard pressed to find a better program for intermediate lifters. Learn from the man who has accumulated more medals, accolades and champions than any other Coach in the history of powerlifting. If you want to be the best, you need to learn from the best. We are proud to be able to exclusively offer you these programs.You can get that here, or by clicking the picture above as well.