Usually, this is done through the use of the RPE scale, or the “rating of perceived exertion.” Instead of planning your weights in advance, you choose a weight based on how you feel in each particular workout.
What is Auto-Regulation?Īuto-regulation, on the other hand, is more or less “instinctual training.” You simply go in to the gym, and strive to hit that particular number. In each workout, the weight is dictated for you. Percentage-based training revolves around the use of percentages of your one repetition maximum (1RM) – the amount of weight you can lift one time – on a specific lift to determine the weight used in each particular workout.įor example, if your 1RM on the back squat is 400lbs, a basic four-week training cycle, using percentages, might look something like this: Week Related: Is Periodization Necessary? What Is Percentage-Based Training? In most cases, it’s this “this is my side and that’s your side” mentality that hinders people from reaching their true potential.īut everything works better when combined with a different – yet often complementary – school of thought.Īnd, when it comes to programming – and deciding whether or not you should use percentages or auto-regulation to govern your progression scheme – this cannot be overstated. You’re either a “bro” eater or a flexible dieter.Ī “strength guy” or a “corrective exercise guy.”Īnd you either follow percentage-based training or auto-regulation. The fitness industry swings on a pendulum.
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