- Proper programming is the basis for any good strength program
- Progression is key
- Do not push yourself to hit PRs or weights you’re not ready for even if the program says so
- Do not hold yourself back
Some days the weights are going to feel heavy, your body is going to feel tired, and your mind will be elsewhere. Other days your body will feel great. You will be lifting weight faster and easier than ever before and your mental focus will be spot on. Shouldn’t your program allow for some leniency on how your body feels? That is autoregulation.
How to setup a basic auto-regulation outline for your main lifts:
Working up with each successful weight lifted with jumps of 10-15%
- Week 1: 8 reps
- Week 2: 5 reps
- Week 3: 3 reps
- Week 4: 1-3 reps
- Week 5: Start over with 8
Keep track over your PRs and when you feel good push for a new one. You can work up to a top weight and then work back down for 2-3 sets for extra volume. This program allows for proper periodization by using the reps to determine weight without having to assign an exact weight. Recognize when your body is ready to go and when it needs to recover and your strength will increase steadily.